Stephan Contratti

A: Warm Up:

Partner Flow Exercises for gaining a better body feeling, stability and ability to contract/relax.

Video here:

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B: Mobility:

Squat and Shoulder routine from Jason Round (MoveMore) – Perfect Form in the Clip from Jason.

Clip Shoulder Mobility and Spine

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C: Core

Sling Trainer Work – Partner Work (A on/ B off)

• Picks
• Arch Push Ups
• Hip Rotation
• Push Up Bottom Position hold

+ Static Holds in different Positions while partner tries to get you out of balance.

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D: Workout:

Drei Runden der untenstehenden Übungen:

R1    R2    R3
12    10     8    pistols
 1     1     1    L-Sit rope climb start vom floor
10     8     6    Bar Muscle Ups
 1     1     1    Sprossen Wand Climbs
 8     6     4    Squat Clean (70/50kg)

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Thanks to CF Tel Aviv for the Pic