Stephan Contratti

A: Warm Up
B: Core Stability
C: WOD

A: Warm Up

30sec each Momevment
Arm rotation left/right both directions.
Good mornings
Knee and hip rotations
Ince worms

B: Core Stability

4 rounds for time
80 mountain climbers
1 min plank
30sec Rest

C: WOD

AMRAP 40min
400m run
2 bear complex 60/40kg
Every round add 2 bear complex

A bear complex is:
1 power clean
1 front squat
1 shoulder to overhead
1 back squat
1 shoulder to overhead behind the neck