Quick Warm Up
- Mobility Tabata
- cardio HIIT Warm Up (30sec for 5 exercises)
Workout
4 Blocks each 11 min AMRAP
- row for cal
- 10 air squats + 10 walking lunges + 10 shoulder taps
- ski/bike for cal
- 50 single unders & 30sec wallsit
Tipp: nose breathing and pacing for all blocks at moderate RPE 5-6
Stephan Contratti 
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