Stephan Contratti

Use your warm up time wise

A: Generall Warm Up & Mobilisation

400m run
mobilisation of 
shoulder
spine

B: Movement Prep

Deadlifts
Hang power Clean 
Wall Balls

C: Medball Warm Up

3 rounds
10 reps of 
Partner Wall Balls
Partner Medball Swings
Partner Chest Passes
Partner Clean & Chest Pass

D: Fight gone bad Style

1 min each excercise:
Burpees 
Wall Balls
Deadlifts (50/30)
GHD Sit Ups
Hang Power Cleans (50/30)

E: RomWod

20min of Stretching