BM Program

32 min emom

• max wall ball

• max cal row

• max double under

• rest

Back squat

1 x 5 50%

1 x 5 60%

1 x 3 70%

6 x 3 80%

Deadlift

1 x 5 60%

1 x 5 70%

1 x 3 75%

every 90” x 2

2 rep 80%

every 90” x 4

1 rep 80%

Press

Press

1 x 5 50%

1 x 5 60%

1 x 5 70%

1 x 5 75%

4 x 5 80%

bridge floor press

5 x 8, buffer 2

Row

5 set

30" max single arm bent over row dx

30" rest

30" max single arm bent over row sx

30" rest

Parte A

Opzione 1

every 90" x 8

(superset)

• max ub muscle up / chest to bar / pull up

• 8-12 hollow v-up
  

Opzione 2

every 90" x 8

2-3 skin the cat / 6-8 strict toes to bar

Parte B

15 min di pratica su handstand / handstand walk