BM Program

8 round

25/20 cal bike erg max effort

500/400m row easy pace

1 min rest

Back squat

1 x 6 50%

1 x 6 60%

1 x 4 70%

1 x 2 80%

1 x 1 85%

1 x 1 90%

1 x 1 95%

Find 1RM del giorno

-25% ultimo carico 3 x 3 veloci

Press

1 x 7 65%

1 x 5 75%

1 x 3 85%

1 x 1 90%

1 x 7 70%

1 x 5 80%

1 x 3 90%

1 x 1 95%

Floating snatch deadlift

5 x 5 buffer 3

Body armor

every 3 min x 5

max ub dumbbell bridge floor press 2x22,5/2x15

max ub dumbbell bent over row 2x22,5/2x15

Back squat

1 x 6 50%

1 x 6 60%

1 x 4 70%

1 x 2 80%

1 x 1 85%

1 x 1 90%

1 x 1 95%

Find 1RM del giorno

-25% ultimo carico 3 x 3 veloci

Press

1 x 7 65%

1 x 5 75%

1 x 3 85%

1 x 1 90%

1 x 7 70%

1 x 5 80%

1 x 3 90%

1 x 1 95%

Floating snatch deadlift

5 x 5 buffer 3

Body armor

every 3 min x 5

max ub dumbbell bridge floor press 2x22,5/2x15

max ub dumbbell bent over row 2x22,5/2x15