„Strong people are harder to kill.“
Warm-up
Metcon (No Measure)
„CFD Warm-up“

1) Foam Rolling (Upper Back, Lat, Quads, Glutes, Calves)
2) PVC-Pipe (Pass Through, Front Rack)
3) Theraband (Internal/External Rotation, Circles, Face-Pull, Band Apart)
4) Squat Routine (Knee Push Away, Sky Reach, Budda, Bows, Samson Stretch)
5) Activation (Spiderman + Reach, Walkout + Push-up, Banded Good Morning)
6) Run or Bike or Row

PREPARATION

2min Bike, Ski or Row
120m One-handed-Farmers-Walk (60m per side)

30sec Plank
30sec Side-Plank (left+right)
Metcon
A: Metcon (Weight)
Every 2min for 12 sets (2 total rounds):

1) 20m Yoke-Carry
2) 20 DB Renegade Rows (alt.)
3) 15-25cal Bike
4) 15-25cal Ski Erg
5) 20-40m Farmers Walk
6) 20-40m Sled Bear Crawl
2 athletes per station