Strength block:
4 rounds for quality of:
10 Pullups (or scale to Lat pulldowns)
10 situps
10 back extensions
10 ring rows
10 Sumo Deadlift High Pulls
These sets should be maximal effort.
One of the big mistakes that people make when they see “set of 10” is to think “that’s an easy set”. But a GOOD set of 10 isn’t a warmup; it’s the heaviest weight you can handle for 10.
Choose a pullup variation that will get you closest to 10 hard reps. These should be a vertical pull – strict pullup, kipping pullup, or banded pullup. Not a jumping pullup – if you can’t do a pullup with a band, do a pulldown on the machine.
Your horizontal pull comes later as a ring row.
Do a warmup set or two, but don’t count those! 🙂
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