Stephan Contratti

A: Trainers warmup
A1: Jumping Skills
B: Annie
C: Core Tabata
D: AMRAP

A: Trainers warmup

including:

-Foam rolling prep. (calf & shin)
-D.U. skill work
 -hip clap jumps
 -singles slow & fast
 -doubles slow & fast

A1: Jumping skills

-10 min EMOM with a partner

start with a low box or stacked plates; put a pvc pipe on the box, 
fixed with a plate.
P1: 10 jump overs (sideways- without resting)
P2: 10 jump overs
rest for the remainder of the minute 
(each person does 10 jumps within the same minute)
try to increase box or plate height every 2-3 minutes.

2min Max Rep Double Unders (go for as much as posible unbroken)

B: „Annie“

50-40-30-20-10 reps of:

-Double unders
-Sit ups

Scaled D.U's: 25 double clap jumps + 25 single unders

timecap: 12 minutes

C: Tabata core cashout (18 x 20/10)

• Plank
• Plank up/down
• Superman hold
• Superman hold rock
• Dead Bug
• Tuck hold
• Tuck hold rock
• Twisted Leg Swings
• Kicking Leg Swings

D: AMRAP  5min Burpees