Stephan Contratti

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

A: Warm Up

3 rounds of (Partner wod)
A: 250 m row/ski
B: 15 Glute bridges (5 both legs on the floor,
                     5 left leg extended, 5 right leg)
   10 Deadbugs
    6 Squat Jump over (over matt)

then change

B: Mobility

LWS
BWS
HWS
Hip

C: Skill

Double Unders prep
Turkish Get Up prep

Tabata Style (30/10)
Swith between each skill

D: WOD

EMOM 25min
1: row/ski max cal.
2, 4: rest
3: max D.U.
5: 1 turkish get up per hand