Stephan Contratti

A: Warm Up & Mobility & Activation
B: Pause Front Squats
C: Overhead Walking Lunges
D: WOD
E: Tabata

A: Warm Up & Mobility & Activation

• Ankle Mobility
• Loaded Mobility with the kettlebell
• Spine, shouler and Cheast streatch
• Javerson Curle

B: Pause Front Squats

5x10 with 3110 schema
Start with 60% and work up every 3min

C: Overhead Walking Lunges

Start with empty barbell and work your way up.

always 7m with one weight, switch between 3er teams

D: WOD

Open WOD 12.3

AMRAP 18min
15 Box Jumps (60/50cm)
12 Push Press (52,5/35kg)
9 T2B

E: Tabata

TUT Tabata Push Up
10sec down / 10 sec up / 10 sec rest
8 reps