Today's program for your training
1: 40 sec Cat & cow
2: 40 sec Cossack squat
3: 40 sec Rocking push ups
10 x Single leg bodyweight Hip thrust (left leg)
10 x Single leg bodyweight Hip thrust (right leg)
10 x Pull aparts
10 x Scapula pull ups
A) Tempo Deadlift
4 sets of 5 reps deadlift w. 3 sec down
Rest 2 min between sets
b) Chin ups
4 sets of: 6-4-4-6 reps Chin ups
Rest 2 min between sets
Comment: Use a band if you are challenged or add weight if possible. If you are doing banded chin ups then use one that makes it a bit harder for 4 reps.
For Time
Buy in: 25/33 Cal Assault bike
3 Rounds
15 Deadlift @25/35 Intermediate: @30/45
10 meter OH walking Lunges
10 Ring rows/Pull ups
10 Burpee box jumps
Buy out: 25/33 Cal Assault bike
TC: 20
Comment: Do some warm up sets and then the 4 sets with the same weight at RIR 2. RIR= Reps in reserve (performed with a weight where you can do 2 more rep before failure).