Stephan Contratti

Be prepared for some Barbell Movements, and at the End some Relaxing with deep impact.

A: Warm Up (7min)

3 rounds of 
1min Jump Rope
1min Bar Hang (Hollow Hold)

A1: Core (15min)

EMOM
* Leg Raises on Floor - with own tension
* Back Extensions on GymBall
* Rower Pikes
* Crunches 
* Plank Twists

B: Movement Prep. (15min)

• Shoulder (Rubberband)
• Bar (Weights)
• HSPU (Core)

C: Workout (30min)

Chipper:
20 Bar Muscle Ups
20 Hang Power Clean (70/50kg)
20 Handstand Push Ups 
20 Front Squats (70/50kg)
20 T2B
20 Shoulder to Overhead (70/50)
20m Handstandwalk => scale to shoulder taps on wall

TC: 30min

C: Mobility & Relax

• Twisted Cross
• Box Bridge
• Shoulder (Box)
• Hip Streatch

2min each exercise