BM Program

WORKOUT OF THE DAY

COMPETITOR

“the seven”

For time:

7 round

7 handstand push up

7 thruster 60/40kg

7 knees to elbow

7 deadlift 110/70kg

7 burpee

7 american swing 32/24kg

7 pull up

CLASS

STRENGTH

8 min emom

2-4 ice cream maker

SKILL

8 min emom

2-4 bar muscle up / chest to bar / pull up progression

CONDITIONING

Amrap (15 min)

3 min, 40/30 cal bike

1 min rest

3 min, max muscle up M / chest to bar W

1 min rest

3 min, 40 american swing 32/24

1 min rest

3 min, max burpee broad jump 1,5/1 m

1 min rest

penalty: le calorie o le rep di swing non chiuse vengono sottratte al conteggio dello score

score: muscle up/chest to bar + burpee brad jump

EXTRA