Aerobic/Zone 2 Block:
Step-Up + Med Ball Circuit
20-25 Minute AMRAP:
10 Box Step-Ups (alternating legs, holding a light medicine ball at chest height)
10 Med Ball Cleans (moderate weight, focus on form and pacing)
100m Slow Jog or Walk
Keep the intensity low, focusing on controlled movement and nasal breathing.
HIIT Block:
With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute… continuing as long as you are able.
Strength Block:
Overhead Squat 5-4-3-2-1
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