BM Program

Ogni 2’ x 15 (3 round, 28 min)

• 25/20 cal air bike

• 25/20 cal bike erg

• max burpee

• max mountain climber

• rest

Back squat

1 x 8 65%

1 x 6 70%

1 x 4 80%

1 x 2 85%

1 x 8 65%

1 x 6 70%

1 x 4 80%

1 x 2 85%

Deadlift 

1 x 5 60%

1 x 5 65%

1 x 5 70%

5 x 5 75%

Deadlift stop 1” below knee

3 x 2 70%

Press

3 set

90”on 90”off

max effort press 65%

3 set

90”on 90”off

max effort press 70%

BODY ARMOR

Rear fly

4 x 8 buffer 1

Banded cuban press

5 x 8 buffer 1

Floor press

5 x 7-8, buffer 0

Opzione A

15 min di lavoro su una delle seguenti skill:

• ring muscle up

• bar muscle up

• strict pull up

14 min amrap, for quality

5/10 pull up/chest to bar

5/10 push up

10 hollow v-up

Opzione B

10 x 2-3 strict handstand push up

15 min di lavoro su

handstand walk / handstand