Stephan Contratti

Some upper Body Strength with a good amount of core!

A: Warm UP

2 groups:

g1: Tabata row (30/30)
30 sec normal pace 50-65%
30 sec  %65-80%

g2: Tabata run/jump (40/20)
40 sec run on the spot
20 sec jump variations 
 - squats jumps
 - lunge jumps

then switch

 

A1: Partner Core Work

2 rounds of:

a) P1: high plank 
   P2: 15 bent over rows

b) 20 straight leg swings partner pushes legs down

c) 20 hip hinches

d) 20 partner medball sit ups (one partner works the other rests)

switch each exercise before you go on!

B: Skill

Bar Muscle Ups 
- kip
- Jump
- Box (app mat)
- pull up (strict)
- hip explosion

Ring Dips/ Bar Dips
- Box Dips (KB)
- Hollow R-Hold
- Bar Dip (Hip Up)
- Low R-Dip Hold
- Bar Dip Hold (Cheast at Bar - Ellbow 90°)
- Negativ R-Move / Bar Dip
- Banded R-Dip 
- Bar Dip as low as possible (to get up)
- Full R-Dip
- Bar Dip Variation of Grip width

C: WOD (with a Partner)

100 cal row
30 Bar Muscle Ups
40 Ring Dips
30 Partner Wall Balls (15/10)
400 D.U.

TC: 20min