Stephan Contratti

A: Warm Up
B: WOD
C: CORE

A: Warm Up

5 min flow (30 each exercise)

skiping
lunges
jumping jack
mountain climbers
Plank crunches
ince worms
table rock
burpees

 
B: WOD

6min on / 6min off
AMRAP
15 cal row
15 push ups

trigerball shoulder plates

AMRAP
15 cal row
15 pull ups

foam rolling your Quadrizeps

C: CORE

Tabata 40/20
Sit Ups
Plank
V-ups Variation
Kicks
Siccors
Ankle taps