BM Program

Back squat

1 x 5 50%

1 x 5 60%

1 x 5 70%

5 x 5 75%

Deadlift

1 x 5 50%

1 x 5 60%

1 x 5 70%

every 90” x 6

5 rep 75%

Press

every 90” x 5

5 press 75%

every 90” x 5

5 press 80%

Bench prerss & bent over row

12 min emom

• max ub dumbbell bench press (minimo 10 rep)

• max ub dumbbell bent over row (minimo 10 rep)

16 min emom

odd:

• 2-3 skin the cat

• 2-3 muscle up

• 5-7 strict toes to bar / knee to elbow / knee to chest

even:

• 5-7 ring dip

• 5-7 strict handstand push up

12 min emom

odd:

• work on butterfly pull up

• max kipping toes to bar / knee to elbow / knee to chest

even:

• work on freestanding handstand

32 min emom

• 15/12 cal row

• 15/12 cal bike erg

• 200m run

• rest