Warm-up
• Tabata Air Bike
3 rounds:
• 30 sec Couch Stretch Right
• 30 sec Couch Stretch Left
• 30 sec Pigeon Pose Right
• 30 sec Pigeon Pose Left
• 30 sec Pike Stretch
• 30 sec Straddle Stretch
Strength
Week 12/16: Inverted Juggernaut Method
Deadlift
• 5 reps at 40% NT1RM
• 5 reps at 50% NT1RM
• 5 reps at 60% NT1RM
Deload week. NT1RM is your NEW Training 1 Rep Max which was calculated after week 10. Rest as needed between sets. Inverted Juggernaut Method Calculator
Conditioning
12 min AMRAP:
• 2 Bar Muscle-Ups
• 12 Row (calories)
• 12 Front Squats 95/65#
Barbell starts from the ground.