BM Program

Back squat

5 reps 70% Every 90” x 5 rounds

3 reps 80% Every 90” x 5 rounds

Deadlift

1 x 4 60%

1 x 4 70%

1 x 2 80%

1 x 2 90%

Find 2RM

-20% 2 x 6

Push Press

1 x 5 60%

1 x 3 70%

1 x 3 80%

1 x 2 90%

Find 2RM

-20% 2 x 6

Bench Press

1 x 5 60%

1 x 3 70%

1 x 3 80%

1 x 2 90%

Find 2RM

-20% 2 x 6

Pendlay Row

10 min emom

2 rep, buffer 2

Every 2 min x 6

max ub muscle up

Every 2 min x 6

5-7 strict toes to bar

directly into...

max unbroken toes to bar

For time

10 round

250/200m row

200m run