Monday, December 9, 2024

BUILT Program

Gymnastics

Ring Muscle Up Skill Practice / Warmup for completion:

  2x 10 False Grip Ring Rows

  2x 10s Ring Support Hold (top & bottom of Ring Dip)

  2x 5 Low Ring Transitions (Banded or feet supported)

  2x 5 Ring Kip Swings

then,

  2x Kipping Ring Muscle Ups OR Attempts OR Toughest Pulling Variant

Stimulus: Technique

Conditioning

For time:

  8 Muscle Ups

  24 Single-DB Hang Clean & Jerk (50/35)

  8 Muscle Ups

  48 Single-DB Box Step-Ups (50/35, 24,20)

  8 Muscle Ups

  24 Burpee Box Jump Overs (24/20)

  8 Muscle Ups

Stimulus: Sustain

Target: 12 - 18 Mins

Cap: 18 Mins