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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 Dislocation (with a stick)
10 x Scapula push ups
5 x Push ups in different positions (start wide and go into a close position)
10 x Mountain climber with rotation
5 x Jefferson curl (empty barbell)
10 x Strict press (empty barbell)
A) DB Shoulder Press & Deadlift
A1: 4 sets of 10 reps DB Shoulder Press (each side)
A2: 4 sets of 6 reps deadlift w. reset
Rest 1-2 min between sets
b) WOD
For time - 2 Rounds
60 Cal Bike
40 Cal Ski erg
30 Cal Assault bike
*every 4 min: 6 Burpees + 12 Air Squats
No timecap
Comment: Start with burpees + air squats
Comment: Do some warm up sets and then the 4 sets with RIR 2 on both exercises. RIR= Reps in reserve (performed with a weight where you can do 2 more reps before failure).