Stephan Contratti

A: Warm up
B: Mobility 
C: WOD 1
D: WOD 2

A: Trainers warmup

including:
-general warmup
-wall ball and slam skills
-pullup / pushup progressions

2 rounds of:
air squats on medball
row
hip raises / one leg hip raises
ski
ince worms

B: Mobility

10-15 reps each side 
Spine 
Ankle
Shoulder

C: WOD 1
10 min amrap
20 wall ball shots (9/7kg)
10 strict pullups

3 min rest

D: WOD 2
10 min amrap
25 medball slams (9/7kg)
15 push ups