BM Program

For time:

10km row

Deficit 4cm deadlift

1 x 7 50%

1 x 5 60%

1 x 5 65%

4 x 5 70%

Press

1 x 6 50%

1 x 6 60%

1 x 4 70%

1 x 4 80%

2 x 2 90%

2 x 2 60% 3130 tempo

Front squat

1 x 6 70%

1 x 4 80%

1 x 2 85%

1 x 6 70%

1 x 4 80%

1 x 2 85%

In 12-15 min

lavoro tecnico su muscle up / chest to bar / pull up

every 1'30" x 6

3-4 ice cream maker / strict pull up

6 min emom

max ub half toes to bar (metà bassa)