BM Program

5 superset

2-4 pull over / skin the cat / front lever progression

5-10" handstand free standing

5 superset

5 weighted strict pull up

10 heavy ring row

2-10m handstand walk

5 superset

15 reverse V fly

15 pike pulse

Back squat

1 x 10 40%

1 x 8 50%

1 x 8 60%

1 x 6 70%

1 x 6 75%

Find 8RM

Deadlift

1 x 8 50%

1 x 6 60%

1 x 6 65%

1 x 6 70%

4 x 4 con il 6RM week 2

5 superset

5 weighted parallel dip

7-9 double kettlebell push press

6 round

In 4 min

400m run

max cal air bike

3 min rest