Stephan Contratti

A: Warm UP
B: EMOM
C: ROMWOD

A: Warm Up

800m run

3 rounds of
20 pass throughs
20 mountain climber
20 good morning

movement prep with weight adjustment

B: EMOM 60min

1:  8-12 cal assault bike
2: 12-16 box jump overs (50/60cm)
3:  8-12 front rack db squats (16/22,5kg)
4: 30-50 double unders
5:  8-12 Handstand Push ups
6: 10-20 KB Swings (16/24kg)

C: ROM WOD

Easy recovery from the „hard“ workout