Saturday, November 26, 2022

BUILT Program

Strength

EMOM x 15 Rounds

1 Tempo Pause Back Squat*

Stimulus: Technique / Heavy

*Tempo/Pause = 3 seconds down, 1 second pause, stand up fast

This is a SKILL DEVELOPMENT PIECE - Start no heavier than 50% and only increase weight if mechanics are sound and full depth is achieved.

Conditioning

10 Rounds for time

30 Double Unders or 45 Singles

8 Single-DB/KB Step-ups (70/50) (24/20)

Stimulus: Sustain

Target: Sub 8 - 12 Mins

Cap: 13 Mins