Saturday, June 24, 2023

BUILT Program

Conditioning

AMRAP 15 with a partner

3 Synchro Front Squats (135/95)*

6 Chest to Bar Pull Ups OR most challenging pull-up movemnet OR Jumping Pull-ups

6 Synchro Front Squats

12 Chest to Bar Pull Ups

9 Synchro Front Squats

18 Chest to Bar Pull Ups

12 Synchro Front Squats

24 Chest to Bar Pull Ups

15 Synchro Front Squats

30 Chest to Bar Pull Ups

Stimulus: Sustain

Target: 1 Round + 18 Pull-ups - 2+ Rounds

*Front squats are synchronized at the top of each rep. Taken from the floor.

**Chest to bar pull ups are split evenly between partners anyhow.

Flextra Credit

2 - 3 Rounds for Quality

10 Single-KB Single Leg RDL (10/leg)

1 -2 Rig Single KB Front Rack Carry - Left

1 -2 Rig Single KB Front Rack Carry - Right

1 - 2 Min Single-arm KB Suitcase Hold