Stephan Contratti

A: Warm Up
B: Activation
C: WOD
D: Core

A: Activation

Moveing all body parts through - 5min

B: Warm Up

Koordination Speed Ladder
different movements with one and two leg moves.

C: WOD

5 rounds of
20 DB/KB Cleans (22,5/15kg9
  5 Shuttle Sprints (7m)
  5 Wall Climbs

D: Core

20 reps of every exercise
crunches
back extensions
V-Ups
Sprinter Jumps
Glute bridges 
Side hip raises