Warm-up
• 300 m Row
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 4/16: Inverted Juggernaut Method
Deadlift
• 5 reps at 40% T1RM
• 5 reps at 50% T1RM
• 5 reps at 60% T1RM
T1RM is your Training 1 Rep Max which is 90% of your true, or estimated, 1RM. This week is a deload week. Rest as needed between sets.
For help calculating percentages, download the Inverted Juggernaut Method Calculator. Download it and then type in your 1RMs.
Conditioning
40-30-20-10 reps for time:
• Toes-to-Bar
• Wall Balls 20/14#