Stephan Contratti

A: Warm Up
B: Skill
C: Deadlifts
C: WOD

A: Warm Up

Team of 3 -  3 rounds of (18:00)
A: row 250m 
B: air squats / lunges / plank
C: jumping Jack / hollow Body Hold / burpees

Team of 3 -  3 rounds of (19:00)
A: row 250m 
B: KB Deadlifts/ KB Swings / KB diagonal rotations
C: jumping Jack / hollow Body Hold / burpees

B: Skill & Activation

• PO and Spine activation
• Deadlift movement prep.
• Boxjump warm Up
• Quadrizeps activation

C: Deadlifts

4×10 reps with 50-70% of 1RM

start every 2min

D: WOD

21-15-9
Deadlifts (140/90kg) 
Box Jumps (75/60cm)