Stephan Contratti

A: Warm Up
B: WOD 1
C: WOD 2

A: Warm Up

Speed Ladder Drills
each exercise 2 rounds
One In Linear run through
Two In -"- 
Three In -"-
Lateral Run 
IN IN - Out Out linear
IN IN - Out Out lateral
Two in / Two out
Hip Switch
Cross Leg Forward
Siccors
Plus Jumps

B: WOD 1

Glute and Hip crasher - Tabatta (30/15)
Single Leg bridge march
Single Leg Iso bridge  and abduction
Reverse plank with single leg knee drive
starter drill with jump and arms

first round right leg, second round left leg

C: WOD 2:

ABS Routine
3 rounds of:
10 Crunches
10 Knees raises
10 Side Situps per side
10 Mountain Clumber
10 Side Knee raises left
10 Side Knee raises right
10 Straight leg raises on floor
10 Bike Kicks on Rack
10 Plank Up and Down
10 Strict Toes to bar