Tuesday, July 21, 2026

BUILT Program

Strength

On 20 Minute Clock

Back Squat

  7 reps @ 70% of 1RM

  5 reps @ 75%

  3 reps @ 80%

  1 rep @ 85%

  1 max rep set at 85 - 90%

  Rest 2 - 4 Mins (flush encouraged - walk, slow bike/row)

Stimulus: Heavy

Goal: 3 - 8 reps in max rep set.

Conditioning

EMOM x 12 Rounds, Alternate:

  M1) 30s Echo Bike Calories

  M2) 30s Unbroken Wallballs (20/14)

Stimulus: Sustain