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MuscleFit Program is a fitness plan created by experienced coaches with science and health backgrounds. It focuses on strength, weightlifting, gymnastics, and conditioning.
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Today's program for your training
10 x supine scorpion
3 x Walkout
15+15 sec Lunges stretch
8+8 x One arm KB front rack lunges (8 lunges for each arm)
8 x Russian KB Swings (light KB)
5 x Torso twist
6 x Deadlift
6 x Front squats
6 x Back squats
A) Back squat
Build to a heavy 1 rep of Back Squat
Rest as needed
With 85-90 % of this weight
EMOM 4
1 rep Back squat
b) Pull ups
EMOM 12
1: Cal assault bike 8/12, Intermediate: 10/14
2: ME Kipping pull ups
3: Rest
Comment: ME= max effort. If you can do 7-10 kipping pull ups within a minute, then don't use a band. If this is not possible then use a band.
3 rounds
20 Thrusters @20/30, Intermediate: @25/35
25/35 cal row
Rest 30 sec
25/35 cal row
20 Bar facing burpees
Rest 2 min between rounds
TC: 25
Comment: Build up over 4-6 sets until you have reached a heavy 1 rep. RIR 0-1. RIR= Reps in reserve (performed with a weight where you can do 0-1 more reps before failure).