Stephan Contratti

Anti-Rotation und Muskelketten Training bringt dich auf touren für den Tag.

A: Warm Up

2min on each gear:
rower
ski
assault bike

Tabata Jump Rope
Single Unders
High Jumps
Backward Single Unders
Running Man
2 S.U. / 1 High Jump
Jumping with 2 Klaps on your quadrizeps+
2.S.U. / 1 D.U.
D.U.

B: Strength

Standing and 1/2 Kneeling Windmile 
with an without Kettlebell

1/2 Kneeling one arm KB shoulder press
first 2 Sets with Bottom Up 

then 5 x 8 reps 

4 each hand with the same leg in the front 
switch leg every set

C: WORKOUT

Skill Push Press with DB/KB
Dip and Drive with and without KB

7min AMRAP 
10/10 reps DB/KB Push Press (single arm)
40 D.U.