Today’s Workout is inspired by MMA Athletic Trainer Funk Roberts, his bodyweight workout will be a blast for you. additional we gonna do some stability and strength work for your legs and shoulders.
Slow Start with a good and easy warm up
A: Warm Up (5min)
air jump ropping jumping jacks butt kicks knee kicks + dynamic stretching
Sometimes your own Body is hard enough.
B: Bodyweight Workout (40/20sec – 20min)
2 rounds of - Bunny Hop Burpees - Spring Ups - Low Explosive Lunges - Variable Push Ups - Stationary Sprint - Kick Outs - Kick Ups - Squat Jumps - Plank around the World
and finally for all barbell lovers we get to prepare us for the finisher.
C: Movement Prep: (10min)
- One leg Barbell Deadlift - Hang Power Clean
Leg stability and upper body tension as well as a good amount of speed generated out of your hips for cleaning up your last energy reserves.
D: Barbell Workout (15min AMRAP)
5 single Leg Deadlifts (5 right / 5 left) 60/40 kg 5 Barbell Bent Over Rows 5 hang power cleans 5 Front Squats (slow Tempo 4141) all exercises with the same weight
Stephan Contratti 
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