Saturday, October 1, 2022

BUILT Program

MOCK GAMES WEEK

Rev-Up!

Run 400m

20 Kang Squats (Hinge then squat)

then

3 Rounds

15s Bike OR Assault Bike OR Row Sprint

6 Wallballs to WOD Height

4 Alt. DB Snatches (WOD weight)

Rest 2 Mins

Hat Trick

E6MOM x 3 Rounds (18 Mins)

Sprint 100m*

20 Wallball Shots (20/14 t0 11'/10' -OR- 20/14 to 10'/9' -OR- 14/10 to 10'/9')

6 DB Squat Snatches (60/40 OR 50/35 OR 35/20)

Target: 1:30 - 3:00/round ("Score" is total time added together)

*Out the back doors, around to the front side walk and back.

Recovery Cool Down (Optional but recommended, not coach directed)

5 Min Bike to let heart rate come down slowly

2 Min Childs pose

2 Min Hamstring Stretch