BM Program

35 min emom (7 round)

• max cal row

• max box step

• max cal bike erg

• plank hold

• rest

Back squat

Back squat 2” bottom position

1 x 5 60%

1 x 5 70%

6 x 3 80%

Deadlift

1 x 5 50%

1 x 5 70%

1 x 3 75%

10 x 3 80% recupero max 60-90” tra i set

Press

1 x 7 70%

1 x 5 80%

1 x 3 85%

1 x 1 90%

1 x 7 75%

1 x 5 85%

1 x 3 90%

1 x 1 95%

Bench Press

1 x 7 70%

1 x 5 80%

1 x 3 85%

1 x 1 90%

1 x 7 75%

1 x 5 85%

1 x 3 90%

1 x 1 95%

Parte A

12 min emom

odd: max ub toes to bar

even: max ub strict handstand push up

Parte B

15 min amrap (for quality)

2-3 rope climb

10-15m handstand walk