BM Program

Push press

1 x 7 65%

1 x 5 75%

1 x 3 85%

1 x 1 90%

1 x 1 95%

1 x 2 90%

1 x 4 85%

Back squat

1 x 6 60%

1 x 6 70%

1 x 4 80%

4 x 4 90% 4RM week 3

Deadlift

emom 4’ - 4 deadlift 70%

emom 4’ - 3 deadlift 75%

emom 2’ - 2 deadlift 80%

5 x 1000m row

3' rest

10' amrap

muscle up / pull up

10' amrap

metri handstand walk

10' amrap

ghd sit up