BM Program

WORKOUT OF THE DAY

COMPETITOR

For time:

2 round

800 m run

50 wall ball

800 m row

50 kb swing 32/24kg

rest 2’ tra i round

CLASS

STRENGTH

In 10 min

find 1RM front squat (da rack)

SKILL

10 min emom

1 power clean + 3 front squat

CONDITIONING

12 min amrap

Elite

14 front rack lunge 40/30kg

3 x (3 toes to bar + 2 bar muscle up)

Rx

14 front rack step lunge 40/30kg

3 x (3 toes to bar + 2 chest to bar)

Scaled

14 front rack step lunge

3 x (10 sit up + 2 pull up)

EXTRA