Stephan Contratti

A: Activation
B: Warm Up
C: WOD Prep
D: WOD
E: Core

A: generall warm up and activation

B: Half Annie

25-20-15-10-5
Double Unders 
Sit Ups

Scaleing: 
D.U. -> 4 x S.U. -> Tuck Jumps

C: Wod Prep

Tabata (30/10)
flexion
extension 
plank
matt jumps 
rubberband thrusters

D: WOD

3 rounds of:
 4 Ring M.U
 6 Dumbbell Thruster (25/15kg)
 9 Boxfacing Burpee Box jump over (60/50cm)
15 cal ski/row/bike

E: Core

Each exercise 30 sec,
Sit up hold left 
Sit up hold right 
plank
back extension 
diagonal plank left 
diagonal plank right 
one leg hip raise left 
one leg hip raise right

käfer left 
käfer right