BM Program

Box pistol squat

3 x 5/5

Back squat fermo in buca Arriva a 3x RPE9 -20% 4sx2 veloci

Deadlift

1 x 6 50%

1 x 6 60%

1 x 4 70%

1 x 4 75%

4 x 4 RPE 8

2 x 3 65 %stop 1” sotto al ginocchio

Weighted strict parallel dip

5 x 5

Deadlift

1 x 6 50%

1 x 6 60%

1 x 4 70%

1 x 4 75%

4 x 4 RPE 8

2 x 3 65 %stop 1” sotto al ginocchio

8 min emom

30" on 30" off

odd: ring dip

even: pistol squat

6 rounds at max effort 10/7 cal bike 5 deadlift 140/110 2 min rest (post metcon) 10 min emom odd: box jump, for max reps even: one arm devil press 22,5/17,5 , for max effort

4 x 4 heavy floating snatch deadlift