29.04.2017

“The happiness of your life depends on the quality of your thoughts” – Marcus Aurelieus
Warm-up
Metcon (No Measure)
„CFD Warm-up“

1) 5min Foam Rolling (Back, Lats, Quads, Calves, Glutes)
2) PVC-Pipe (Pass through, Front Rack)
3) Spiderman + Reach, Walkouts + Push-up, Samson-Stretch
4) Squat Routine (Knee push away, Sky Reach, Budda Prayer, Bows)
5) Banded Good Morning
6) Theraband (Internal/external Rotation, Circles, Face Pulls)
7) 2-5min Run or Bike

PREPARATION

Row 1:30 (easy)
10 DB-Deadlift per arm
10 Split Squat per side
10 Scap-Push-up + 30sec Plank (straight arms)

Row 1:00 (medium)
10 DB-High-Pull per arm
10 Reverse Lunges
5 Push-ups @22X1

Row 0:30 (hard)
10 alt. DB-Snatch
10 Reverse Lunges @DB Front Rack
5 Push-ups
Metcon
A: Metcon (AMRAP – Rounds and Reps)
„Pull The Bell“

14min AMRAP:

20 alternating DB-Snatch @20/10-12kg (Rx+ 25-30/15-17)
16 Reverse Lunges @DB Front Rack
12/8 Push-ups (hr)