Warm-up
• 200 Single Unders
2 rounds:
• 30 sec Butterfly Stretch
• 30 sec Straddle Stretch
• 30 sec Pec Stretch w/ Band Right
• 30 sec Pec Stretch w/ Band Left
3 rounds:
• 10 Mountain Climbers
• 10 PVC Passthroughs
Strength
Week 8/16: Inverted Juggernaut Method
Bench Press
• 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
Core
3 rounds:
• 20 Seal Walk steps
• 20 AbMat Sit-ups
Conditioning
3 rounds for max reps:
• 1 min Row calories
• 1 min Push Press 75/55#
• 1 min Row calories
• 1 min Deficit Push-ups
For deficit push-ups, men use two 45# bumper plates, women use two 25# bumper plates to place hands on.