Stephan Contratti

Open prep. 2023

Thrusters and Pull Ups – different impact,

Warm Up (not made)

2 rounds of 1min on/10sec off

  • kb plank shoot throughs
  • kb scapula push ups
  • sled pull
  • mini band side steps
  • rubber band lat pulls

Skill Pull Ups

Progression from strict to butterfly

EMOM 5min

  • 2 strict pull ups
  • 2 kipping pull ups
  • 2 butterfly pull ups
  • 2 chest2bar pull ups

Workout

20min AMRAP

constant pacing with a low volume of reps each round

  • 4 DB Thrusters
  • 6 T2B
  • 24 Double Unders

weight: 22,5/15kg – 15kg/10kg

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