Stephan Contratti

Wir machen ganz viel drum herum. Technikverbesserung sowie Aktivierung der benötigten Muskeln. 

A: Warmup

bear crawl with foam roller on the back

different variations 
* side walk
* front walk
* backwards

B: rowing skills

split 1000m into quarters:

• only legs
• only arms
• only upper body and arms
• full movement

500m with a pace of 20 pulls / min, 
pay attention for your pulling rhythm,

C: burpee technique work

* mountain climbers 
  with a slow pace, always stretch your thigh.
* plank to paleo seat
  try to go as upride as you can in the paleo seat, 
  by jumping as close to your hands. 
* toes touch to plank  
  walk as lose to your feeds with the hands and jump back into the plank

D: WOD

4 rounds of:
25 cal. row (22 cal. ski)
25 burpees

timecap: 17 minutes