Stephan Contratti

A: Warmup
B: EMOM
C: Workout
D: ROMWOD

A: Warmup

- tabata style core work for t2b 
  crazy frog
  hollow body hold
  superman hold
  shoulder work

- Tabata (30/10)
  air squats
  side lunges
  front lunges 

  variated with jump rope

B: EMOM for 10 min:
5-8 strict toes to bar

C: Workout
Buy in: 400 meter run
then:
20-15-10-5 reps of:
toes to bar (any style)
box jump overs (60/50 cm)
cashout: 400 meter run

Timecap: 12 min

D: ROMWOD
13min relaxing for your body for a better start into the day

Bildquelle
ROMWOD