Stephan Contratti

A: Warm Up
B: Medcon
C: Strenght

A: Warm Up

row 500m easy pace 

3 rounds of 
10 push ups
10 lunges
10 air squats
10 burpees
10 sit ups

B: Medcon

Tabata Style (30/15)
battle rope
double unders 
slam ball (25kg)

C: Strenght

Seated Shoulder Press
5x10 reps with 15kg

Bench Press
5x10 reps with DB (15kg) Tempo 2221

Bulgarien Split Squats
5x5 pro Bein with 40kg (inkl. have movement first)

Overhead Lunges
3x5 with 50kg