BM Program

12 min emom

50" on, 10" off

• max cal air bike

• max kettlebell swing 24/16

• max burpee

  
  

Rest 3 min

9 min emom

40" on, 20" off

• max cal air bike

• max kettlebell swing 24/16

• max burpee

Rest 3 min

6 min emom

30" on, 30" off

• max cal air bike

• max kettlebell swing 24/16

• max burpee

STRENGTH

Back squat:

1 x 7 65%

1 x 5 70%

1 x 3 80%

1 x 1 85%

1 x 7 65%

1 x 5 70%

1 x 3 80%

1 x 1 85%

Deadlift

Schema cluster (1+1+1)

Esegui tre singole intervallate da 20-30”= 1 set

recupero lungo tra i set cluster (2‘30-3’)

3 set cluster (1+1+1) 88%

Press

1 x 5 65%

1 x 5 75%

1 x 3 85%

1 x 1 95%

Trovare 1RM

BODY ARMOR

JM press

5 x 8, buffer 2

rest 90" tra i set

Bent over row

5 x 8, buffer 2

Parte A

Scegli un opzioni tra le seguenti

• 10 x 3 wheighted strict pull up

• 10 x 2-5 muscle up

Parte B

15 min di pratica su

handstand walk