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 2 reps of Deadlift
Rest as needed
E2MOM 6
1: 1 rep with 95 % of the weight
2: 2 reps with 80 %
3: 3 reps with 70 %
b) Chin ups
4 sets of 5 reps Chin ups
Rest 2 min between sets
Comment: Add weight if possible or use a band if needed
c) WOD
For time
2000/2600 m bike
50 DB squats @12,5/17,5 Intermediate: @15/22,5
40 Knee raises/knees to elbows/Toes to bar
30 DB snatch
20 Burpee box jumps
6 Wall walks
2000/2600 m bike
TC: 24
Comment: Build up over 5-7 sets until you have reached a heavy 2 reps. RIR 0-1. RIR= Reps in reserve (performed with a weight where you can do 0-1 more rep before failure).