BM Program

Back squat

1 x 6 50%

1 x 6 60%

1 x 4 70%

6 x 4 80%

Deadlift

1 x 5 60%

1 x 5 70%

1 x 3 75%

every 90” x 2

2 deadlift 80%

every 90” x 4

1 deadlift 85%

Press

every 90” x 5

4 press 80%

every 90” x 5

4 press 85%

Bench Press

every 90” x 6

6 bench press 70%

BODY ARMOR

every 45" x 10 (5 round)

• 14-16 Single arm dumbbell bent over row sx

• 14-16 Single arm dumbbell bent over row dx

every 45" x 10 (5 round)

• 14-16 Single arm dumbbell press sx

• 14-16 Single arm dumbbell press dx

14 min emom

odd: 8-10 hollow push up / push up

even: pull over / strict toes to bar / toes to bar

10 min

pratica su handstand walk

every 15' x 3 (un round solo)

• 1600m weighted run 9/6

• 5000m bike erg

• 2500m row