Strength Block:
Every 1 minute for 15 minutes, rotate between:
Max pull-ups
15 back extensions
15 Situps
Aerobic (zone 2) Block:
Every minute for 30 minutes, alternate between:
Walking Lunge
Single Arm KB press
Walk-and-squat
You should be able to breathe through your nose or carry on an easy conversation while you do this.
HIIT Block:
2 Rounds for time of:
300 single-unders
30 situps
20 back extensions
30 walking lunges
30 pushups
15 pullups (use the same version you used in the strength portion.)
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