Friday, June 23, 2023

BUILT Program

Gymnastic Practice/Warm-up

EMOM x 8 Rounds

Alternating:

M1) 10s Ring Support hold at top + 10s at bottom (drop between holds)

M2) 30 - 45s Handstand Hold

M3) 5 Ring Dip Negatives

M4) 5 Handstand Hold Negatives

Repeat

Then, perform for quality:

1-3 Handstand Push-ups

1-3 Ring Dips

3-5 Push Ups

1-3 Handstand Push-ups

Conditioning

"JT"

21 - 15 - 9

Handstand Push-ups

Ring Dips

Push-ups

Stimulus: Sustain

Target: 10 - 16 Mins

Cap: 20 Mins