BM Program

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Coach

BMProgram

PROGRAM

PRE SEASON

STAMINA

Push Press

every 3' x 3

20 push press at 90% 20rm

then active rest at ski erg

GYMNASTIC

5 x 3 weighted rope climb

(vest 10/5)

CLASS PLUS

pull up

5 x max unbroken (minimo 15 rep)

recupero libero

COMPETITOR

For time:

3 round

12 bar muscle up

100 double under

24 toes to bar

then

20 devil press

Elite: 2x25-17,5kg

Rx: 2x22,5-15kg

CLASS

STRENGTH

In 10'

6 x 4-6 strict handstand push up / box pike push up

CONDITIONING

15' amrap

7 handstand push up

9 box jump

11 air squat

MOBILITY

SKILLS

10' practice

double crossover / crossover

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