Boost Block:
“Core Sprint Redux” (AMRAP 14)
AMRAP 14 Minutes:
12 overhead walking lunges
8 push-ups
10 slam balls
12 Hollow rocks
20 Russian twists (bodyweight or light DB)
30 Mountain climbers
Build Block:
3 Sets for Quality
(Rest :30–:45 between movements)
12 KB suitcase deadlifts (core bracing + anti-rotation)
60 sec plank or plank variation
:30 side plank + 10 hip dips (each side) (rotation + anti-lateral flexion)
12 back extensions (2-1-2 tempo) or superman hold :30 (extension)
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.