Thursday, July 2, 2026

BUILT Program

Conditioning

5 Rounds for time, alt full rounds with a partner until both athletes complete 5 rounds

  10 DB Facing Burpees

  16 Walking Lunges* (50s/35s)

  10 DB Facing Burpees

  *Lunge Variants:

  Rd 1: Farmer's Hold

  Rd 2: Front Rack Hold

  Rd 3: "Regional Style" (one DB in front rack, the other overhead, switch at halfway)

  Rd 4: Front Rack Hold

  Rd 5: Farmer's Hold

Stimulus: Reach/Controlled Sent

Target: 1:30 - 145 per round (15 - 18 mins total)

Flextra Credit

50 to 100 DB Bicep Curls

*Pick up some DBs and don't put them down until you've done 50 to 100 curls per side.

Can be together or alternating, hammer, reverse, etc. Change it up as needed.