BM Program

4 round (32 min)

2'30" on 30" off

• max cal row

• max box jump

• max burpee

Back squat

1 x 5 50%

1 x 5 60%

1 x 5 70%

5 x 5 75%

Deadlift

1 x 5 50%

1 x 5 60%

1 x 5 70%

every 90” x 6

5 ripetizioni 75%

ghd hip extension

4 x 10-12

Press

1 x 5 50%

1 x 5 60%

1 x 5 70%

4 x 5 75%

push press kettlebell velocità (one arm)

3 x 10/10 buffer 3

Bench press

3 x 12 rep buffer 2

Parte A

10 min amrap (for quality)

10 pistol squat

15 iperestensioni

Parte B

every 1'30" x 8

(scegliere una skill)

Per chi non si fosse allenato ieri:

• max ub complex: 1 toes to bar + 1 muscle up

• 2-3 banded bar muscle up

• 2 set 3-4 butterfly/kipping pull up

• 2 set 3-4 strict pull up

• 2 set 3-4 toes to bar

Per chi non si fosse allenato lunedì, max ub:

• strict handstand push up con vest 5/10 (minimo 6 rep)

• strict handstand push up

• tempo kipping handstand push up (3-5" a scendere)

• pike push up

Per chi non si allena venerdì, max ub

• strict ring dip

• kipping ring dip

Per chi si allena tutti i giorni:

• handstand walk practice