BM Program

30 min emom (5 round)

• 200m run

• max walking push up

• 250/200m row

• max kb swing 24/16

• 500/400m bike erg

• 50" plank

Back squat

1 x 6 50%

1 x 6 60%

1 x 4 70%

1 x 2 80%

1 x 1 90%

3 x 1 95%

2 x 3 75% 3110 tempo

Deadlift

4 x 4 90%

recupero 3’

Push press

1 x 5 60%

1 x 3 70%

1 x 3 80%

Find 3RM

-20% 2 x 7

Bench press

1 x 5 60%

1 x 3 70%

1 x 3 80%

1 x 2 90%

Find 1RM

Gorilla row

5 round

1 min on, 1 min off

amrap

Parte A

6 round, una skill a scelta tra...

• 3-5 skin the cat

• 3-5 tuck toes to bar

• 4-6 strict toes to bar

Parte B

6 superset, 1 min rest, due skill a scelta tra...

• max ub muscle up / strict pull up

• max ub ring dip

• max ub strict handstand push up

• handstand walk (scegliere un target adeguato)