BM Program

30 min emom

• max devil press 2x15/2x10

• max cal row

• rest

Back squat

1 x 6 50%

1 x 6 60%

1 x 4 70%

1 x 4 80%

Find 4RM of the day

Deadlift

1 x 4 60%

1 x 4 70%

1 x 4 80%

1 x 4 65%

1 x 4 75%

1 x 4 85%

Push press

1 x 7 73%

1 x 5 78%

1 x 3 83%

1 x 7 78%

1 x 5 83%

1 x 3 88%

Bent over row

every 1'30" x 6

10-12 rep

Dumbbell bridge floor press

every 1'30" x 6

10-12 rep

Parte 1, opzione A

Every 30" x 12

2-4 rep butterfly/kipping pull up/chest to bar

Every 1'30" x 6

weighted strict pull up

Parte 1, opzione B

Every 30" x 12

2-3 rep hips to bar o propedeutiche per muscle up

Every 1'30" x 6

muscle up / banded muacle up

Parte 2

12 min di lavoro tecnico su handstand walk / handstand