BM Program

Back squat

4 reps 75% Every 90” x 5 rounds

2 reps 85% Every 90” x 5 rounds

3 box jump max height + 3 broad jump max

4 sets

bulgarian squat

4 x 6/6

Deadlift

1 x 5 60%

1 x 5 70%

1 x 3 80%

1 x 1 85%

1 x 1 90%

1 x 1 95%

FIND 1RM

ghd hip extension

4 x 10-12

Press

1 x 7 70%

1 x 5 80%

1 x 3 90%

1 x 1 95%

1 x 5 80%

1 x 3 90%

1 x 1 95%

Find 1RM del giorno

Landmine press

3 x 8/8 buffer 1

• GYMNASTIC SKILLS Parte A: 15 min di lavoro tecnico su muscle up Parte B: 10 min di lavoro tecnico su handstand walk

• GYMNASTIC CONDITIONING Parte A: 12 min emom kipping/butterfly pull up/chest to bar Parte B: 12 min emom handstand push up

• GYMNASTIC STRENGTH Parte A: every 90" x 8 3-5 strict parallel dip Parte B: every 90" x 8 3-5 strict handstand push up

40 min emom

• 15/12 cal row

• 10 plyo box jump

• double crossover practice

• rest