Stephan Contratti

A: Warm Up
B: Strenght
C: WOD

A: Warm Up

Mobility walks

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EMOM 5min
10 Air Squats
10 walking Lunges
5 Dog - Cobra - Push Up

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EMOM 5min
10 Bulgarien Split Squats without weight
5 Ring rows / push ups

 

B: Strenght

4*10 (5/5) Bulgarien Split Squats 
work your way up to a heavy set 
start every 3 min

 

C: WOD

3 rounds of 
1min: row/ski/bike
2min: plate overhead walking lunges
3min: burpee strict push up
4min: handstand hold
5min: rest