Thursday, June 27, 2024

BUILT Program

Conditioning

"Row 5k, but worse"

For time:

  Row 5k*

  *Every 3:00, starting at 3:00, stop and perform 6 Burpee-get-overs (40/36")

Stimulus: Sustain Death

Target 23 - 33 Mins

Cap: 35 Mins

Substitutes

  Run 3 Miles (6x800m lap, stop every 1/2 lap and do 10 burpees)

  Air Bike - 12k (stop every 1.2k)

RX Cool Down

  Walk 400m OR Bike 5 Mins

then,

2 Rounds

  1 - 2 Mins Banded Pancake Stretch

  30s - 1 Min Dead hang

  1 Min/side Biased Child's Pose