Stephan Contratti

with chickenlegs and on the bright side! Yesss – but with Deadlifts and a Smile.

A: Warm Up

2 rounds of
200m Row
 20 Deadbugs
 10 Plank to Paleo Seat

B: Core Activation

Core Tabata:
crunch hold
skorpien kick
plank
glute brigde

C: Spine and Shoulder 

Partner Work:
A: Wall Squat + Spine Extension and Flexion
B: Row for 200m

Deadhang (30/15sec)
a) Active Hang
b) Active Shoulder Pull
c) sideward Shoulder shift 
d) Shoulder shift plus grip strength

D: Deadlifts

7 rounds of:
10-10-   5-  5-  3-  3-15 reps with
60-65-70-80-85-90-40% 

start every 2min

E: Cashout

10 Min AMRAP:
10 KB Dead Swing + Clean
10 cal row