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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+5 x Thoracic Rotation
10 x Shinbox twists
5 x Hindu stretch
5 x Jefferson curls
5 x Torso twist
8 x Front rack lunges
5 x Deadlift
1-2 min rest between sets
3 sets of 10 reps
3 sets of 12 reps
1 min rest between sets
Comment: Do both exercises before resting. If you don't have an adjustable bench, then put plates under one side of the bench instead.
c) WOD - Open 16.5
21-18-15-12-9-6-3 reps for time of:
Thrusters @20/30 RX: 30/43
Burpees
Comment: No timecap in this Open workout. Just be fast.
2-3 rounds
12 x Barbell side bend
30-60 sec weighted plank
1 min rest between rounds
Comment: Use a plate on your back for the weighted plank.
Comment: Build up in weight when the reps get fewer. RIR 3 in all sets. RIR= Reps in reserve (performed with a weight where you can do 3 more reps before failure).