PART 1 – STRENGTH
Deadlift 3-3-3-3-3, Dips 3-3-3-3-3
PART 2 – AEROBIC BASE
“Long Pulls” – 20 min steady state (RPE 4–5)
250m row
8 KB swings (light)
8 air squats
6 ring rows
100m suitcase carry
PART 3 – HIIT FINISHER
“Grip & Grit” – 8 Min AMRAP
6 DB hang cleans (moderate)
8 box jumps
10 abmat sit-ups
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.