Stephan Contratti

A good old chipper workout with not too much weight for gaining stamina and grip strength!

A: Warm-up

Some fence exercises like

- Medball Clean
- Medball one arm shoulder press 
- ski erg / bike 
and some 
- hip mobility and stability

Stations with 1min on / 15sec off

B: Core work

The midline is everything, if you are weak here you are not working efficient overhead or in your upper body, because you need to much energy/strength for stabilizing your core.

2 rounds of (30/30sec)
- scissors crunches
- weighted plank hold left*
- bicycle crunches
- weighted plank hold right*
- hip thrusts
- ankle taps

* stay on 3 points (one arm, both legs) and hold a slamball in the raised 
hand

C: WOD

Buy in:

500 meter row (ski)

than: 30/20/10 reps of:

Hang power cleans (40/30kg)
Pullups (any style)
KB swings (24/16 kg)
Burpees

TC: 25 min

Thanks, coach „Didi“ for the fun workout