Stephan Contratti

A: Warm UP

5 min Movement Flow (30sec each)
Running on Point
Tapings
Jumping Jack (different variations)

B: Coordination

Partner Drills and Mobility
a) Tapings with Ball Passes
b) Multitasking (different Inputs)
c) PEN Mobility and Movement Challange

C: Mobility and Movement Prep.

Stability & Mobility:
Vertical Bird Dog
Spinale Wave on the Floor
Lat and Trizeps Stretch with Barbell

Movement Prep.:
5 Deadlifts
5 Highpulls
5 Frontsquats

5 Shoulder Press
5 Push Press
5 Thrusters

Switch between Stability and Movement Prep. always after 1:30 min.

D: Skill Double Unders

Tabata 20/10 with some corrective exercises for double unders

E: WOD

EMOM 15min: Thrusters Letter (42,5/30kg)
min 1: 2 reps
min 2: 4 reps
min 3: 6 reps
min X: +2 reps
....