Today's program for your training
1: 40 sec Cat & cow
2: 40 sec Cossack squat
3: 40 sec Rocking push ups
10 x Single leg bodyweight Hip thrust (left leg)
10 x Single leg bodyweight Hip thrust (right leg)
10 x Pull aparts
10 x Scapula pull ups
A) Deadlift
4 sets of 6 reps deadlift w. reset
Rest 2 min between sets
b) DB Chest supported row (flat bench)
4 sets of 8 reps DB Chest supported row on flat bench
Rest 2 min between sets
Comment: Do some warm up sets and then use the same weight for the 4 sets.
For Time
Buy in: 120 Single under/Single crossovers
3 Rounds
15/19 cal ski erg
4 Wall walks
Into
3 Rounds
200 m run
8 Front rack lunges @30/40 Intermediate: @40/60
4 Power jerk
TC: 19
Comment: Reset = Bring the barbell to a complete stop between reps and regain your tension. Do some warm up sets and then the 4 sets w. RIR 2-3. RIR= Reps in reserve (performed with a weight where you can do 2-3 more reps before failure).