BM Program

WORKOUT OF THE DAY

COMPETITOR

assault bike:

40” on 20” off x 5

rest 1’

30” on 30” off x 5

rest 1’

20” on 40” off x 5

CLASS

CONDITIONING

4 round

1:30 on - 0:30 off (16 min totali)

a. 20/16 cal bike

b. gymnastic reps *

c. 25/20 cal row

d. 30m kb walking lunge (10m overhead + 10m front rack + 10m carry)

*gymnastic reps (score)

1 bar muscle up: 7pt

1 chest to bar pull up: 3pt

1 pull up: 1pt

1 scaled pull up: 1pt scaled

Per ogni rep/cal non completata all'interno del tempo verrà tolto un punto allo score

GYMNASTIC

5 min amrap

kb diamond push up / kb push up / push up

EXTRA