Monday, October 31, 2022

BUILT Program

Skill Warm Up

30s Dead Hang

15 Scap Pull-ups

2x 10 Gymnastic Kip Swings

then

EMOM x 5 Rounds

1 Smooth set of gymnastic kipping Pull-ups (No Butterfly)

Conditioning

For time

6 Rounds

10 Pull-ups

8 Single DB Overhead Walking Lunge Steps (50/35)

15 Box Jump Overs (24/20)

8 Single DB Overhead Walking Lunge Steps

Stimulus: Sustain

Target: Sub 12 - 14 Mins

Cap: 16 Mins