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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 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
Build to a heavy 4 reps of Deadlift
Rest as needed
Then with the same weight
EMOM 4
2 x Deadlift
b) Incline chest supported DB row & Bent over reverse DB fly
4 sets of 8 reps
4 sets of 8 reps
Do both exercises and then rest for 1 min
Comment: Do some warm up and then use the same weight for the 4 sets. No need to use the same weight for the two exercises.
c) WOD
EMOM 8
1: 18 KB swings @12/20 Intermediate: @16/24
2: 16-18 Box jump overs
Rest 3 min
E2MOM 8
12/15 cal Assault bike
10 KB Push press
Comment: Build up over 5-7 sets until you have reached a heavy 4 reps of Deadlift. RIR 0-1. RIR= Reps in reserve (performed with a weight where you can do 0-1 more rep before failure).