Aerobic (Zone 2) Block:
Take 2 minutes to work through the following:
10 dumbbell shoulder presses
10 dumbbell squats
10 dumbbell curls
10 dumbbell deadlifts
Rest 1 minute
Repeat for 5 cycles.
Remember: you should be able to breathe through your nose during aerobic work!
HIIT Block:
For time:
3 rope climbs
21 box jumps
21 dips
15 box jumps
15 dips
12 box jumps
12 dips
9 box jumps
9 dips
3 rope climbs
Strength block:
4 rounds for quality of:
10 lat pulldowns
rest 2 minutes
10 situps
rest 2 minutes
10 back extensions
rest 2 minutes
10 ring rows
rest 2 minutes
10 sumo deadlift high-pulls
rest 2 minutes.
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