Monday, June 15, 2026

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

9 Rounds for time:

  Run 1 Lap

  3 Muscle Ups OR Jumping Muscle Ups OR Burpee Pull ups

  12 Wallballs (20/14)

Stimulus: Sustain

Target: 17 - 21 Mins