warm up
2 min row or airdyne
Catalyst Athletics warm up
skill/strength
Weighted Pull Ups
Spend 15 minutes working to 1 RM or do 3 negatives EMOM
barbell
Back Squat 3×3 add weight every set, rest 1 min between sets
conditioning
run 400m
50 KB swings(55/35)
run 400m
