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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
5 x Walkouts
10 x Seated banded Hip abduction
10 x Scapula pull ups
10 x Elbow rotations
5 x Tempo Front squat (5 sec down)
5 x One and a half Front squat
A) Front Squat & Ring Pull ups
B) WOD
EMOM 15
1: Max cal Ski
2: 2-4 Wall walks
3: Max cal Assault Bike
4: 15 Ring rows / 12 pull ups / 10 C2B
5: Rest
1: 30 sec Weighted Arch hold w. DB/plate if possible
2: 10 V-ups + 20 sec Hollow hold
3: Side Plank (Left) w. DB if possible
4: Side Plank (Right) w. DB if possible
Comment: Do some warm up sets and do the 4 sets with RIR 2-3. RIR= Reps in reserve (performed with a weight where you can do 2-3 more reps before failure).
Use one or two bands if necessary for ring pull ups.