BM Program

Back squat

1 x 5 55%

1 x 5 65%

1 x 5 75%

1 x 3 80%

1 x 1 85%

1 x 5 75%

1 x 3 80%

1 x 1 85%

1 x 5 75%

1 x 3 80%

1 x 1 85%

Deadlift

1 x 5 60%

1 x 5 70%

1 x 3 75%

every 90” x 6 sets

3 reps 80%

Press

3 press 3 push press

3 x 85% (press)

2 press 3 push press

3 x 90% (press)

1 press 3 push press

3 x 95% (press)

BODY ARMOR

every 45" x 16 (4 round)

• 16-18 Single arm dumbbell bridge floor press sx

• 16-18 Single arm dumbbell bridge floor press dx

• 16-18 Single arm dumbbell bent over row sx

• 16-18 Single arm dumbbell bent over row dx

Scegliere 3 blocchi

8 min amrap

muscle up / heavy pull up (strict, weighted, ctb) / toes to bar

8 min amrap

handstand walk / (deficit) handstand push up

8 min amrap

pistol squat

8 min amrap

ring dip

8 min amrap

ghd sit up

10 round (40 min)

2 min on, 2 min off

max cal row, cercare di mantenere un numero costante di calorie