Stephan Contratti

A: Warm Up 

short but intensive warm up

B: Activation & Strenght (Core) 

with the foam roller and KB:
glute bridges with foam roller (one leg, both legs)
kneeling half windmill with KB
standwaage with KB
one arm shoulder strenght

C: WOD 1 Gymnastic (Medcon Core)

20min EMOM
a) 30 sec ring dip hold
b) 30 sec hollow body hold
c) 30 sec ring dips 
d) 30 sec V-Up

D: WOD 2 – Medcon

5 rounds of
6 Thrusters (60/40kg)
12 alt KB Snatches (32/24)
200m run

E: Accessory Work

5 rounds:
14m handstand walk
max reps bizeps curl

F: ROMWOD

Media:
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