BM Program

Front squat fermo 1" al parallelo in discesa

1sx3 60%

1sx3 70%

1sx3 75%

Front squat fluido 1sx4 80% 1sx2 85% 1sx1 90% 1sx1 95%

Military press

1 x 5 65%

1 x 5 75%

4 x 3 85%

2 x 5 80%

3 round

2 min on, 1 min off

amrap ring muscle up

Military press

1 x 5 65%

1 x 5 75%

4 x 3 85%

2 x 5 80%

3 round

2 min on, 1 min off

amrap ring muscle up

Deadlift

1 x 7 60%

1 x 5 70%

1 x 5 75%

5 x 3 80%

5 superset

Dragon flag

4 tenute isometriche 2” (eventuale elastico alle caviglie per scalare)

Lateral raise

6 ripetizioni 303