Stephan Contratti

A: Warm Up
B: Strenght
C: MEDCON
D: WOD

A: Warm Up

Mobility and some generell running with walking ABC

B: Strenght

Bench Press
5x8 with 75kg

C: MEDCON

5 rounds for time
30 cal row
30 double unders
30 cal assault bike

D: WOD:

For time:
Buy in: 800m run 

8 rounds of
4 push ups
8 pull ups
12 air squats

perform all movements with the weight vest (10kg)