Stephan Contratti

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

A: Trainers warmup

3 rounds of (1min per station)
Jumping Jack
Row
Ground to overhead
Jump rope

B: Mobility

Circle (45/15)

• shoulder mobility at wall
• hip mobility
• bar hang
• spine mobility at wall

C: WOD Prep:

Ground to Overhead
Mountain climber
Handstand hold (no one could HSPUs)

D: Tabata FUN

Always 1 tabata round (8x20/10) with 4 different exercises.
90 sec. rest after each round.

Block #1:
-Box jumps (60/50cm)
-Burpees
-Lunge jumps
-Air squats
-repeat

Block #2:
-Pullups (ring rows)
-Pushups
-Plank hold
-Mountain climbers
-repeat

Block #3:
-Squat jumps
-Wall balls (9/7kg)
-Slam balls(9/7kg)
-Tappings
-repeat

Block #4:
-Muscle ups (chest to bar or banded pullup)
-H.S.P.U.s (handstand hold or plank hold)
-Bear walk
-hollow body hold (tuck body hold)
-repeat