Stephan Contratti

A: Warm Up
B: WOD
C: Strength

A: Warm Up

#Tabata 1 (40/10)

Pair of two: 
A: always some Jump rope variiations
B:  switch between

• Plank
• Plank up/down
• Side Plank re/li
• Hip Raises
• Jumping Jack

A and B always switch after each round

#Tabata 2 (30/10)

• Deadbug
• Crunch
• Hollow Body Hold (Schere)
• Hollow Body Hold to Tuck Hold
• V-Ups
• Back Extensions
• Superman Hold

#Tabata 3 (25/10)

• Static Hold Crunch Position Elbows high
• Bird Dog
• Skorpion Kick li/re
• Diagonal Plank li/re
• Side hip raises

+ Karl der Käfer li/re

 

B: WOD:

400 meter row/ski (0.4miles bike)
4 rounds farmers carry (2KB's or DB's) (around the grey pillars)
400 meter row/ski (0.4miles bike)
4 rounds waiters walk (2 links/2 rechts)
400 meter row/ski (0.4miles bike)
4 rounds farmers carry
400 meter row/ski (0.4miles bike)

cash out: 30 Burpees

TC: 15min

C: Max Kettlebell Hold 

Take one heavy and a light KB and hold 
with one hand as long as you can both KB

example: 32kg + 16kg links und rechts