Warm-up
• 400 m Run
3 rounds:
• 30 sec Pigeon Pose Right
• 30 sec Pigeon Pose Left
• 30 sec Downward Facing Dog
• 30 sec Upward Facing Dog
2 rounds:
• 10 PVC Good Mornings
• 10 PVC Passthroughs
• 10 Front-to-back Leg Swings /leg
• 10 Side-to-side Leg Swings /leg
Strength
Week 8/16: 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 4. Rest as needed between sets. Inverted Juggernaut Method Calculator
Conditioning
For time:
• 8-6-4-2 Muscle Ups
• 8-6-4-2 Deadlifts 255/175#
• 80-60-40-20 Sit-ups
• 80-60-40-20 Air Squats
Perform 8 muscle ups then 8 deadlifts then 80 sit-ups then 80 air squats then 6 muscle ups and so on. If unable to perform muscle ups, substitute them with 8-6-4-2 chest-to-bar pull-ups + 8-6-4-2 dips.