Stephan Contratti

A: Warm Up
B: Tabata
C: Mobility
D: WOD

A: Warm Up

row, ski, bike for 2 min each

B: Tabata 20/10

2 rounds
plank
mountain climbers
crunch
squat jumps
back extensions
lunge jumps

C: Mobility

Hip, Back, Shoulder Mobility like ROMWOD

Wall Squats
Overhead Squat prep with the PVC pipe

D: WOD

Girl "NANCY"

5 rounds of
400m run
  15 overhead squats (42,5/30kg)

rainy day alternative 
instead of run (300m row/ski or 0,5mile bike) 
           and 10 burpees over the bar