BM Program

30 min amrap

400/300m row

60 crossover

15 target burpee

Back squat

1 x 5 60%

1 x 5 70%

3 cluster set 80%

(3 rep - 20” rest - 3 rep)

Deadlift

every 90” x 5 70%

1° - 2 deadlift

2° - 3 deadlift

3° - 4 deadlift

4° - 5 deadlift

5° - 6 deadlift

every 90” x 5 75%

1° - 2 deadlift

2° - 3 deadlift

3° - 4 deadlift

4° - 5 deadlift

5° - 6 deadlift

Press

every 90” x 4 65%

1° - 2 Press

2° - 4 Press

3° - 6 Press

4° - 8 press

every 90” x 4 75%

1° - 1 Press

2° - 3 Press

3° - 5 Press

4° - 7 press

Floor press

5 x 8, buffer 1

Opzione 1

8 min emom

1-2 strict pull up (weighted / body weight / banded)

10 round

2-6 skill di ginnastica alla sbarra

10 plyo box jump

Opzione 2

8 min emom

2 deficit handstand push up

8 min emom

1-2 weighted parallel dip

Un lavoro a scelta tra:

• 15 min handstand walk practice

• 10 x 8-10 ghd sit up