Stephan Contratti

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

A: Warm Up

row/ski/bike each for 2min

B: Mobility and Activation

mobility walks and walking ABC

C: Skill T.U.G

Step by Step activation and skill progresion

D: WOD

EMOM 20min

1: 1 T.U.G left + 10 high jumps (explosive) over KB
2: 1 T.U.G right + 10 high jumps (explosive) over KB
3: 10 Shuttle Sprints (8m)
4: Rest

repeat