Strength Block:
4 rounds for quality:
Lat Pulldowns x 10
Situps x 10
Back Extensions x 10
Ring Rows x 10
Sumo Deadlift High Pulls x 10
Rest 2 minutes.
Aerobic (Zone 2) Block:
Rotating EMOM:
8 Tempo Burpees
30 single-unders
30 second plank hold
10 tempo squats
Jog to the fence and back.
Repeat for 30 minutes.
HIIT Block:
For max pullups:
Row 500m fast
Rest 1 minute
15 deadlifts
Max pullups
Rest 1 minute
15 deadlifts
Max Pullups
Rest 1 minute
15 deadlifts
Max Pullups
Rest 1 minute
Row 500m fast
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