Today's program for your training
5 x Roll-over into V-sit
10 x Dynamic blackburns
10 x Active hinge
10 x Scapula pull ups
10 x Goodmornings
5 x Jefferson curl
10 x Strict press
A) Deadlift
4 sets of 6 reps Pause deadlift (2 sec at knee level)
Rest 2 min between sets
B) Toes to rings & Ring dips
Test: Toes to rings and Ring dips
AMRAP 3
Ring dips
Then:
AMRAP 3
Toes To Rings
Comment: Do as many Ring dips and Toes to rings as possible in 3 min. Use a band if you are challenged in Ring dips.
C) Bent over row & Y-raises & Reverse fly
3 sets of 10 reps
C2: Incline Y-raises
3 sets of 10 reps
3 sets of 10 reps
Rest 1-2 min after all 3 exercises (no rest between exercises)
40-30-20-10-20-30-40 cal Assault bike
1:1 rest between rounds
Comment: Rest the same amount of time as you have just worked for. If the first 40 cal takes you 3 min, then rest for 3 min.
Comment: Do some warm up sets and then use the same weight all 4 sets. RIR 3. RIR= Reps in reserve (performed with a weight where you can do 3 more reps before failure).