BM Program

For time:

Air bike

3 x 48/36cal

2' rest

3 x 24/18cal

2' rest

3 x 12/9cal

2' rest

5' easy pace

Back squat

1 x 6 65%

1 x 4 70%

1 x 4 75%

1 x 9 75%

1 x 6 75%

1 x Max tecnico 85% (esaurimento tecnico)

Deadlift

1 x 6 65%

1 x 4 70%

1 x 4 75%

1 x 9 75%

1 x 6 75%

1 x Max tecnico 85% (esaurimento tecnico)

Press

Banded stability overhead press

6 x 3 RPE 9

Pendlay row

6 Pendlay row 8 dumbbell curl 8 rear fly

4 superset - cedimento solo su curl e fly

30 min emom

• max bar muscle up / chest to bar / pull up

• max deficit strict handstand push up

• 30" hollow body hold