Stephan Contratti

Short Warm Up with some animal walks.

• 1 length ince worms
• 1 wall walk
• 1 length crap walk
• 1 wall walk
• 1 length duck walk
• 1 wall walk

Overhead stability and pull ups

4 sets of

10 reps BB Thrusters (weight from 35kg to 50kg) / Tempo 1121

then direkt into

6-8 strict pull ups / Tempo 3111

3 Intervalls for time (3min on/1min off)

15 us. kb swings

14 alt. kb snatches

14 kb walking lunges (front rack)

max reps kb single arm thrusters

weight: 24/16kg – 20/12kg