BM Program

10 Round (30 min)

40” cal row

20” rest

40” cal air bike

80” rest

Back squat

1 x 5 60%

1 x 5 70%

1 x 3 80%

1 x 2 85%

2 x 1 90%

2 x 1 95%

Deadlift

Every 90” x 5

5 deadlift 70%

8-12 heavy russian swing

Every 90” x 5

3 deadlift 75%

8-12 heavy russian swing

Press

1 x 8 60%

1 x 6 70%

1 x 4 75%

1 x 2 80%

1 x 8 65%

1 x 6 75%

1 x 4 80%

1 x 2 85%

Bench press

1 x 8 60%

1 x 6 70%

1 x 4 75%

1 x 2 80%

1 x 8 65%

1 x 6 75%

1 x 4 80%

1 x 2 85%

Opzione A

6 min emom

3-5 strict toes to bar

6 min emom

max muscle up

10 min amrap (for quality)

6 chest to bar

10 pistol squat

Opzione B

5 set

max ub* wall facing strict handstand push up

rest 20’’

max ub* strict handstand push up

rest 2’00’’

*mantenere un numero di ripetizioni sostenibile nei 5 set

Handstand Walk

10 set

6m paused handstand walk (1-2” di pausa in hold a 2, 4, 6 metri

rest 1 min tra i set

8 min amrap

ghd sit up