Boost Block:
“Mason”
4 Rounds for Time:
12 Front Squats (increasing load each round: 95/65 → 115/85 → 135/95 → 155/105#)
12 Walking Lunges (each leg) (with front rack DBs or barbell)
9 Shoulder-to-Overhead (same bar as squats — push press or jerk allowed)
400m Run or 1:30 Assault Bike
⏱ Target time: 20–25 minutes
Build Block:
Rear Delt + Rotator Cuff Stability
Superset A – 4 Rounds
15 Bent-Over Reverse Flys (light dumbbells, strict form)
12 Prone Y-T-W Raises (on floor or incline bench)
Superset B – 3 Rounds
10/arm Single-Arm DB External Rotations (elbow pinned at side)
30sec Bottoms-Up KB Hold or DB Waiter Hold
Finisher:
3 sets of 10–12 Dumbbell Shrugs (Pause at top)
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.