Today's program for your training
10 x Cat & cow
10 x Banded Goodmornings
10 x Banded face pulls
10 x Single arm banded upright row (each arm)
10 cal Assault bike (moderate pace)
8 Deadlift (light weight)
A) Deadlift
5 sets of 5 reps Deadlift
Rest 2 min between sets
b) Pull ups
5 sets of 3 reps Tempo Pull ups (2 sec pause in top and 4 sec down)
Rest 1-2 min between sets
Comment: Use a band if necessary og add weight if possible.
c) WOD
EMOM 16
1: 2 rounds of: 3 x Deadlift + 2 x Hang Power Clean + 3 x Shoulder to overhead + 1 x Front Squat @25/35 Intermediate: @35/50
2: 12/15 Cal Assault Bike
3: 2 rounds of: 5 x Ring rows/Pull ups + 5 x Kipping Leg raises/Toes to bar
4: Rest
Comment: Do some warm up and then the 5 sets with RIR 1-2. RIR= Reps in reserve (performed with a weight where you can do 1-2 more reps before failure).