Stephan Contratti

A: General Warm Up:
B: specific Warm UP:
C: WOD:

A: General Warm Up:

400m run 

Tabata (25/5)
Shoulder
Hips
Activation

B: specific Warm UP:

Partner Warm Up:
A: 2min row/ski
B: 1min each side banded hamstring stretch
switch
A: 2min row/ski
B: 1min Plank, 1min Hip Raises
switch
A: 2min row/ski
B: 1min KB Deadlifts, 1min KB Swings
switch

C: WOD:

5 rounds of: TC 30min
25 kettlebell swings (Rxd: 32/24kg) (american style)
25 GHD Sit Ups 
25 back extensions (2second hold at top)
25 knees-to-elbows