Stephan Contratti

A: Generell Warm Up
B: Mobility
C: Back Squat
D: EMOM

A: Generell Warm Up

2 rounds of:
row
mat run
jump rope variiation 

1 min each station

B: Mobility

2 Circle of: (40 sec on /20 sec off)
hip
shoulder
wall squats
ankle 
spine & back

C: Back Squat

5-5-5-5-5 reps of Back Squats with 
Tempo 22x1 (Down/Hold/Up/Hold)
Start weight with around 60% of your approximated 1RM

D: EMOM for 6 min

box jump overs (60/50cm)
wall balls
ski or bike