Build Block:
hang clean 3-3-3;
kipping pullup 3-3-3
Burn Block:
30-Minute Flow (AMRAP-style, low intensity)
3 Minutes Easy Row or Ski Erg
→ Smooth pulls to open up shoulders and lats
10 Ring Rows (strict, slow lower)
→ Reinforce scapular control and active recovery for lats/biceps
8 Dumbbell Front-Rack Step-Back Lunges (light)
→ Low-load work for glutes and posture without spinal compression
30 Seconds Banded Lat Stretch (each side)
→ Use rig or post for deep lats & triceps stretch
8 Scapular Push-Ups + 30-sec Forearm Plank
→ Stabilize shoulders and brace midline
50ft Double KB Farmers Carry (light)
→ Retrain grip + posture under control
10 Banded Pull-Aparts or Light Reverse Flys
→ Support rear delts and balance anterior work
New episode of the Catalyst podcast! Listen here, or subscribe on your favourite player:
Want to get our book, The Catalyst Method, for free? Click here to download.