BM Program

36 min emom

• 12/9 cal row

• 12/9 cal ski erg

• 12/9 cal bike erg

• max cal air bike

• max dumbbell box step up 2x22.5/2x15kg

• rest

Back squat

Back squat 2” bottom position

1 x 6 60%

1 x 6 70%

4 x 4 80%

Deadlift

1 x 5 50%

1 x 5 70%

1 x 3 75%

1 x 3 80%

8 x 2 83%

Rest 90” tra i set

Press

1 x 7 60%

1 x 7 70%

1 x 5 80%

1 x 3 85%

1 x 1 90%

1 x 1 95%

Find 1 RM

Bench Press

1 x 7 60%

1 x 7 70%

1 x 5 80%

1 x 3 85%

1 x 1 90%

1 x 1 95%

Find 1 RM

Deficit wall facing handstand push up

4 x 3

Rest 1 min tra i set

Strict handstand push up

4 x max ub (minimo 5 rep)

Rest 1 min tra i set

Weighted chin up

4 x 3

Rest 1 min tra i set

Strict pull up

4 x max ub (minimo 5 rep)

Rest 1 min tra i set

Strict ring dip

4 x 3

Rest 1 min tra i set

Kipping ring dip

4 x max ub (minimo 5 rep)

Rest 1 min tra i set