Stephan Contratti

A: Warm Up
B: Activation / Mobility
C: Skill
D: WOD

A: Warm Up

2 min row and ski
Mini Band walks and Lunges

B: Activation / Mobility

Activation exercises for
gludes 
ankle 
quadrizeps 
lumber spine
back spine
calves

C: Skill Box jumps

focus on jumping area and initiation 
width of legs
recruitment of the right muscles 

Take 10 min to find your max height for box jumps 
If you finish early do 3 high jumps every minute

D: WOD

5 rounds (start every 3:30min)
10 box jumps (75/60)
10 australien pull ups
10 squat jumps with empty barbell
10 alternating bent over rows with KB or DB