Stephan Contratti

Lets get flexible and improve our core and handstand skills.

A: Warm Up und Core Aktivierung

Shoulder

-Rubberband
-Stretch (Hip Up)

Core

-Miniband
-Rubberband Cycle

Spine

-Active Brezel 
-Windmill

Glutes

-Butt lifts
-Butt Rotationals

 

B: Strength

KB Work

Deadlift 
Wrist & Shoulder

TEMPO PULL UPS

4x8 Pull Ups Tempo 4141 
Rest 1 min between Sets

Rest 2min

 

C: Skill HSW

Shiften Hip
Shoulder Tap
Hip Tap
Kiss the Wall

 

D: WOD

EMOM 10min

 odd: max lenght HSW
even: hollow body hold