BM Program

10’ amrap

Cal row

5’ rest

10’ amrap

Cal air bike

5’ rest

For time:

1600m run

Press

1 x 5 50%

1 x 5 60%

1 x 5 70%

4 x 5 75%

Back squat

1 x 5 60%

1 x 5 70%

1 x 3 80%

1 x 3 85%

3 x 3 al 90% del 3RM della settimana precedente

Floating deadlift

1 x 5 50%

1 x 5 60%

1 x 5 70%

3 x 3 75%

A. 8 min emom

Una skill a scelta

• bar muscle up/strict pull up

• Pull over/strict toes to bar
  

B. 8 min emom

Una skill a scelta

• Butterfly pull up

• Ring dip

C. 8 min, work on

handstand walk