Warm-up
• Reverse Tabata Air Bike

3 rounds:
• 10 m Walking Lunges
• 10 Dumbbell Thrusters 20/10#

3 rounds:
• 30 sec Couch Stretch Right
• 30 sec Couch Stretch Left
• 30 sec Pike Stretch
• 30 sec Straddle Stretch

Strength
10 min EMOM:
• 2 Shoulder Press

+ 2 Deadlifts

Setup 2 bars, one on the rack for shoulder press and one on the ground for deads. Recommended weight: 55%, 55%, 60%, 60%, 65%, 65%, 70%, 70%, 75%, 75%.

Conditioning
For time:
• 200-400-600-800 m Run
• 10-20-30-40 Hang Power Snatch *

Decrease weight on the barbell each set: 115/75#, 95/65#, 75/55#, 45/35#

Goal: 20 min.

Cool-down
3 rounds:
• 30 sec Pec Stretch w/ Band Right
• 30 sec Pec Stretch w/ Band Left
• 30 sec Downward Facing Dog
• 30 sec Upward Facing Dog
• 30 sec Lying Glutes Stretch Right
• 30 sec Lying Glutes Stretch Left

Warm-up
• 400 m Run

2 rounds:
• 10 Scorpions
• 10 PVC Passthroughs
• 10 PVC Good Mornings
• 10 PVC Overhead Squats

3 rounds:
• 30 sec Pigeon Pose Right
• 30 sec Pigeon Pose Left
• 30 sec Side Lunge Stretch Right
• 30 sec Side Lunge Stretch Left

Conditioning (part 1)
30-20-10 reps for time:
• Hand-release Push-ups
• Row (calories)
• Kettlebell Swings 70/53#

Goal: 10 min.

Rest 5-10 min between workouts.

Conditioning (part 2)
For time:
• 100 Thrusters 75/55#

Every minute, starting at 0:00, perform:
• 5 Toes-to-Bar

Goal: 10 min.

Core
3 rounds:
• 10 Strict Toes-to-bar
• 10 GHD Hip Extensions

Cool-down
3 rounds:
• 30 sec Squat Hold
• 30 sec Butterfly Stretch
• 30 sec Lying Knee to Chest Right
• 30 sec Lying Knee to Chest Left
• 30 sec Shoulder Extension Hands Clasped
• 30 sec Standing Forward Bend

Warm-up
3 rounds:
• 10 m High Knees
• 10 m Butt Kicks
• 10 m Side Shuffle Right
• 10 m Side Shuffle Left
• 10 Air Squats

3 rounds:
• 10 Weighted PVC Passthroughs
• 10 PVC Overhead Squats

3 rounds:
• 30 sec Pec Stretch w/ Band Right
• 30 sec Pec Stretch w/ Band Left
• 30 sec Pigeon Pose Right
• 30 sec Pigeon Pose Left

Weightlifting
10 min E2MOM:
• 3 Power Snatch
• 1 Overhead Squat

Recommended weight is 75% 1RM.

Clean
• 3 sets of 5 reps at 55%, 65%, 75% of 1RM

Jerk
• 3 sets of 5 reps at 55%, 65%, 75% of 1RM

Can be from the rack / jerk boxes.

Front Squats
• 3 sets of 5 reps at 55%, 65%, 75% of 1RM

Cool-down
3 rounds:
• 30 sec Foam Roll Lower Back
• 30 sec Foam Roll Glutes
• 30 sec Foam Roll Hamstrings
• 30 sec Foam Roll Calves
• 30 sec Foam Roll Quads
• 30 sec Child’s Pose

Warm-up
• 300 m Row

3 rounds:
• 10 Walking Lunges
• 10 Jumping Jacks

3 rounds:
• 30 sec Couch Stretch Right
• 30 sec Couch Stretch Left
• 30 sec Pike Stretch
• 30 sec Straddle Stretch

Conditioning (part 1)
3 rounds for time:
• 21 Chest-to-bar Pull-ups
• 15 Deadlifts 135/95#

• 9 Push Jerks 135/95#

Goal: 7 min.

Rest 5 min between workouts.

Conditioning (part 2)
10 min E2MOM:
• 15 Overhead Squats 95/65#
• Max Double Unders

Every 2 min, perform 15 OHS then max double unders in the time remaining. Continue for 10 min (5 rounds). Score is total number of double unders. Goal: 300.

Core
3 rounds:
• 10 Hollow Rocks
• 10 Evil Wheels

Cool-down
2 min:
• Walk on Treadmill or slow AirBike

2 rounds:
• 30 sec Lying Knee to Chest Right
• 30 sec Lying Knee to Chest Left
• 30 sec Downward Facing Dog
• 30 sec Upward Facing Dog

Warm-up
• 1 min slow Air Bike
• 1 min AMRAP Air Bike calories

2 rounds:
• 10 Air Squats
• 10 Arm Circles CW
• 10 Arm Circles CCW
• 10 Arm Hugs
• 10 Alternating Arm Swings

3 rounds:
• 10 Ring Rows
• 5 Inch Worm Push-ups

Strength
Week 2/18: 5/3/1 EMOM

Bench Press
• 3 sets of 5 reps at 55%, 65%, 75% of 1RM

Weighted Dips
• 3 sets of 5 reps at 55%, 65%, 75% of 1RM

10 min EMOM:
• 2 Back Squats + 5 Push-ups + 10 Air Squats

Recommended weight: 75%1RM

Cool-down
3 rounds:
• 60 sec Legs Up The Wall Pose
• 30 sec Figure 4 Stretch on the Wall Right
• 30 sec Figure 4 Stretch on the Wall Left
• 30 sec Reclining Butterfly Pose
• 30 sec Shoulder Extension Hands Clasped

Warm-up
• 100 Single Unders
• 50 Double Unders
• 10 Triple Unders

2 rounds:
• 10 PVC Passthroughs
• 10 PVC Good Mornings
• 10 PVC Overhead Squats

2 rounds:
• 10 Romanian Deadlifts 45/35#
• 10 Barbell Thrusters 45/35#

Strength
Week 1/18: 5/3/1

Shoulder Press

• 3 sets of 5 reps at 55%, 65%, 75% of 1RM

Deadlift
• 3 sets of 5 reps at 55%, 65%, 75% of 1RM

Conditioning
4 rounds for max reps:
• 30 sec AirBike (calories)
• 90 sec Rest
• 30 sec Snatch 115/75#
• 90 sec Rest
• 30 sec Row (calories)
• 90 sec Rest
• 30 sec Clean & Jerk 115/75#
• 90 sec Rest
• 30 sec SkiErg (calories)
• 90 sec Rest

Goal: 200.

Cool-down
3 rounds:
• 60 sec Legs Up The Wall Pose
• 30 sec Figure 4 Stretch on the Wall Right
• 30 sec Figure 4 Stretch on the Wall Left
• 30 sec Upward Facing Dog
• 30 sec Corpse Pose

Warm-up
• 300 m Row

3 rounds:
• 30 sec Couch Stretch Right
• 30 sec Couch Stretch Left
• 30 sec Pike Stretch
• 30 sec Straddle Stretch

2 rounds:
• 10 Front-to-back Leg Swings /leg
• 10 Side-to-side Leg Swings /leg
• 10 PVC Passthroughs
• 10 PVC Overhead Squats

Conditioning (part 1)
10 rounds for time:
• 2 Squat Cleans 155/105#
• 8 Burpee Box Jump Overs 24/20”

Goal: 14 min.

Rest 5 min between workouts.

Conditioning (part 2)
3 rounds for time:
• 30 AbMat Sit-ups
• 13 Deadlifts 135/95#
• 30 Wall Balls 20/14#

Goal: 9 min.

Core
3 rounds:
• 10 Romanian Deadlifts 135/95#
• 10 GHD Sit-ups

Cool-down
3 rounds:
• 30 sec Arm Hugs
• 30 sec Alternating Arm Swings
• 30 sec Standing Forward Bend
• 30 sec Child’s Pose
• 30 sec Shoulder Extension Hands Clasped

Warm-up
• 200 Single Unders

3 rounds:
• 30 sec Pec Stretch w/ Band Right
• 30 sec Pec Stretch w/ Band Left
• 30 sec Downward Facing Dog
• 30 sec Upward Facing Dog

4 rounds:
• 5 PVC Passthroughs
• 5 PVC Around the World /side
• 5 PVC Good Mornings
• 5 PVC Overhead Squats

Weightlifting
Hang Power Snatch
• 3 sets of 5 reps at 55%, 65%, 75% of 1RM HPS

Snatch
• 3 sets of 5 reps at 55%, 65%, 75% of 1RM

Overhead Squat
• 3 sets of 5 reps at 55%, 65%, 75% of 1RM

10 min E2MOM:
• 3 Power Cleans
• 3 Front Squats
• 3 Jerks

Recommended weight is 70% 1RM.

Cool-down
2 rounds:
• 10 PVC Around the World /side
• 10 PVC Passthroughs

3 rounds:
• 30 sec Pec Stretch w/ Band Right
• 30 sec Pec Stretch w/ Band Left
• 30 sec Spiderman Lunge Right
• 30 sec Spiderman Lunge Left

Warm-up
• 400 m Run

3 rounds:
• 30 sec Spiderman Lunge Right
• 30 sec Spiderman Lunge Left
• 30 sec Couch Stretch Right
• 30 sec Couch Stretch Left

3 rounds:
• 6 Jumping Lunges
• 6 Air Squats

Conditioning (part 1)
18-15-12-9-6-3 reps:
• Dumbbell Thrusters 50/35#
• Chest-to-bar Pull-ups

Goal: 8 min.

Rest 5 min between workouts.

Conditioning (part 2)
5 rounds for max calories:
2 min:
• 10 Hang Power Snatch 95/65#
• 30 Double Unders
• Max Row (calories)

1 min:
• Rest

Goal: 100.

Cool-down
3 rounds:
• 30 sec Foam Roll Lower Back
• 30 sec Foam Roll Glutes
• 30 sec Foam Roll Hamstrings
• 30 sec Foam Roll Calves
• 30 sec Foam Roll Quads
• 30 sec Child’s Pose

Warm-up
• 20 cal Air Bike

2 rounds:
• 10 PVC Passthroughs
• 10 Front-to-back Leg Swings /leg
• 10 Side-to-side Leg Swings /leg
• 10 PVC Overhead Squats

2 rounds:
• 30 sec Pec Stretch w/ Band Right
• 30 sec Pec Stretch w/ Band Left
• 30 sec Pigeon Pose Right
• 30 sec Pigeon Pose Left

For the next 18 weeks, the strength portion will be based on Wendler’s 5/3/1 program mixed with strength EMOMs. This is week 1, day 1 of this cycle.

Strength
Week 1/18: 5/3/1

10 min EMOM:
• 3 Bench Press + 3 Strict Pull-up  

Recommended weight is 70% 1RM.

Back Squat
• 3 sets of 5 reps at 55%, 65%, 75% of 1RM

Rest 1-2 min between sets.

Core
6 rounds:
• 20 sec Hollow Body Rock
• 10 sec Rest
• 20 sec Superman Rock
• 10 sec Rest

Cool-down
2 rounds:
• 10 Arm Circles CW
• 10 Arm Circles CCW
• 10 Arm Hugs
• 10 Alternating Arm Swings

3 rounds:
• 30 sec Sumo Squat Rocking Stretch
• 30 sec Seated Spinal Stretch Right
• 30 sec Seated Spinal Stretch Left
• 30 sec Legs Up The Wall Pose

Warm-up
2 rounds:
• 10 m High Knees
• 10 m Butt Kicks
• 10 m Side Shuffle Right
• 10 m Side Shuffle Left
• 10 Jumping Jacks

2 rounds:
• 10 Front-to-back Leg Swings /leg
• 10 Side-to-side Leg Swings /leg
• 10 PVC Passthroughs
• 10 PVC Overhead Squats

Strength
Week 16/16: Inverted Juggernaut Method
Shoulder Press
• 5 reps at 40% NT1RM
• 5 reps at 50% NT1RM
• 5 reps at 60% NT1RM

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 14. Rest as needed between sets. Inverted Juggernaut Method Calculator

Rest 1-2 min between sets.

Conditioning
Alternating until 2,000 meters:
• 60 sec: Max Row (meters)
• 90 sec: 1 Round of ”Cindy“

For the first 60 seconds, row as many meters as possible. Within the next 90 seconds, complete 1 round of “Cindy”: 5 Pull-ups + 10 Push-ups + 15 Air Squats. Rest in the remaining time. Repeat this until you’ve completed a total of 2,000 meters on the rower. Score is time. Goal: 18 min.

Cool-down
3 rounds:
• 30 sec Foam Roll Lower Back
• 30 sec Foam Roll Glutes
• 30 sec Foam Roll Hamstrings
• 30 sec Foam Roll Calves
• 30 sec Foam Roll Quads
• 30 sec Child’s Pose

Warm-up
2 rounds:
• 200 m Run
• 10 Jumping Air Squats

2 rounds:
• 30 sec Couch Stretch Right
• 30 sec Couch Stretch Left
• 30 sec Goblet Squat Hold 53/35#
• 30 sec Downward Facing Dog
• 30 sec Upward Facing Dog
• 30 sec Goblet Squat Hold 53/35#

Conditioning (part 1)
10 min AMRAP:
• 2 Power Cleans 135/95#
• 2 Bar Facing Burpees
• 4 Power Cleans 135/95#
• 4 Bar Facing Burpees
• 6 Power Cleans 135/95#
• 6 Bar Facing Burpees
…
Continue pattern until time is up. Goal: round of 12.

Rest 5-10 min between workouts.

Conditioning (part 2)
40-30-20-10 reps for time:
• Hang Power Snatch 65/45#
• Wall Balls 20/14#

Goal: 14 min.

Core
21-15-9 reps:
• Lying Leg Raises
• Good Mornings 75/55#

Cool-down
3 rounds:
• 30 sec Arm Hugs
• 30 sec Alternating Arm Swings
• 30 sec Standing Forward Bend
• 30 sec Child’s Pose
• 30 sec Shoulder Extension Hands Clasped

Warm-up
• 300 m Row

2 rounds:
• 10 PVC Passthroughs
• 10 Front-to-back Leg Swings /leg
• 10 Side-to-side Leg Swings /leg
• 10 PVC Overhead Squats

2 rounds:
• 30 sec Pec Stretch w/ Band Right
• 30 sec Pec Stretch w/ Band Left
• 30 sec Pigeon Pose Right
• 30 sec Pigeon Pose Left

Weightlifting
Snatch
• 5 reps at 40% T1RM
• 5 reps at 50% T1RM
• 5 reps at 60% T1RM

10 min E2MOM:
• 1 Power Snatch
• 1 Overhead Squat
• 1 Squat Snatch

Recommended: 70% T1RM

Clean & Jerks
• 5 reps at 40% T1RM
• 5 reps at 50% T1RM
• 5 reps at 60% T1RM

10 min E2MOM:
• 1 Power Clean
• 1 Squat Clean

Every 2 min for 10 min (5 rounds), perform 1 rep of each movement. Recommended: 70% T1RM

Cool-down
2 rounds:
• 10 PVC Around the World /side
• 10 PVC Passthroughs

3 rounds:
• 30 sec Pec Stretch w/ Band Right
• 30 sec Pec Stretch w/ Band Left
• 30 sec Spiderman Lunge Right
• 30 sec Spiderman Lunge Left

Warm-up
2 rounds:
• 150 m Row
• 15 Air Squats

3 rounds:
• 30 sec Box Stretch Right
• 30 sec Box Stretch Left
• 30 sec Couch Stretch Right
• 30 sec Couch Stretch Left

2 rounds:
• 10 Jumping Jacks
• 10 Romanian Deadlifts 45/35#
• 10 Barbell Thrusters 45/35#

Conditioning (part 1)
27-21-15-9 reps for time:
• Push-ups
• Sumo Deadlift High Pull 75/55#
• Box Jump Overs 24/20”

Goal: 12 min.

Rest 4 min between workouts.

Conditioning (part 2)
12 min AMRAP:
• 200 m Run
• 10 Pull-ups
• 10 Dumbbell Thrusters 50/35#

Goal: 4 rounds.

Cool-down
3 rounds:
• 30 sec Foam Roll Lower Back
• 30 sec Foam Roll Glutes
• 30 sec Foam Roll Hamstrings
• 30 sec Foam Roll Calves
• 30 sec Foam Roll Quads
• 30 sec Child’s Pose

Warm-up
• 20 cal Air Bike

2 rounds:
• 10 Band Pull-a-parts
• 10 Band Passthroughs
• 10 Band Overhead Squats

2 rounds:
• 10 Cossack Side Lunges
• 10 Prone Scorpions (face down)
• 10 Supine Scorpions (face up)

Strength
Week 16/16: Inverted Juggernaut Method
Bench Press
• 5 reps at 40% NT1RM
• 5 reps at 50% NT1RM
• 5 reps at 60% NT1RM

Week 16/16: Inverted Juggernaut Method
Back Squat
• 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 14. Rest as needed between sets. Inverted Juggernaut Method Calculator

Core
4 rounds:
• 20 sec MedBall Russian Twists
• 10 sec Rest
• 20 sec Hollow Body Hold
• 10 sec Rest

Cool-down
2 rounds:
• 10 Arm Circles CW
• 10 Arm Circles CCW
• 10 Arm Hugs
• 10 Alternating Arm Swings

3 rounds:
• 30 sec Sumo Squat Rocking Stretch
• 30 sec Seated Spinal Stretch Right
• 30 sec Seated Spinal Stretch Left
• 30 sec Legs Up The Wall Pose

Warm-up
• 20 cal Air Bike

2 rounds:
• 10 PVC Passthroughs
• 10 PVC Overhead Squats
• 10 PVC Sots Press
• 10 Front-to-back Leg Swings /leg
• 10 Side-to-side Leg Swings /leg

2 rounds:
• 60 sec Thoracic Spine BB Stretch
• 30 sec Pigeon Pose Right
• 30 sec Pigeon Pose Left
• 60 sec Squat Hold

Strength
Week 15/16: Inverted Juggernaut Method
Shoulder Press
• 5 reps at 50% NT1RM
• 3 reps at 60% NT1RM
• 2 reps at 70% NT1RM
• 1 rep at 75% NT1RM
• 1 rep at 80% NT1RM
• 1 rep at 85% NT1RM
• AMRAP at 90% NT1RM

Deadlift
• 5 reps at 50% NT1RM
• 3 reps at 60% NT1RM
• 2 reps at 70% NT1RM
• 1 rep at 75% NT1RM
• 1 rep at 80% NT1RM
• 1 rep at 85% NT1RM
• AMRAP at 90% NT1RM

NT1RM is your NEW Training 1 Rep Max which was calculated after week 13. AMRAP means to perform as many reps as possible; to failure. The number of reps completed in the AMRAP set will determine a final NT1RM after week 16. The goal is 3 or more reps! Rest as needed between sets. Inverted Juggernaut Method Calculator

Rest 1-2 min between sets.

Conditioning
5 rounds for time:
• 5 Deadlifts 255/165#
• 10 GHD Sit-ups
• 60 Double Unders

Goal: 9 min.

Cool-down
3 rounds:
• 30 sec Foam Roll Lower Back
• 30 sec Foam Roll Glutes
• 30 sec Foam Roll Hamstrings
• 30 sec Foam Roll Calves
• 30 sec Foam Roll Quads
• 30 sec Child’s Pose

Warm-up
• 400 m Run

3 rounds:
• 30 sec Couch Stretch Right
• 30 sec Couch Stretch Left
• 30 sec Samson Stretch Hold Right
• 30 sec Samson Stretch Hold Left

2 rounds:
• 10 PVC Passthroughs
• 10 PVC Good Mornings
• 10 PVC Overhead Squats

Conditioning (part 1)
5 rounds for max reps:
2 min:
• 20 Thrusters 75/55#
• 10 Toes-to-bar
• Max Power Snatches 75/55#
2 min: Rest

Goal: 50.

Rest 5-10 min between workouts.

Conditioning (part 2)
10 min AMRAP:
• 2 Russian Kettlebell Swings 70/53#
• 2 Burpee Pull-ups
• 4 Russian Kettlebell Swings 70/53#
• 4 Burpee Pull-ups
• 6 Russian Kettlebell Swings 70/53#
• 6 Burpee Pull-ups
…
Continue pattern until time is up.

Goal: finish round of 12s.

Cool-down
3 rounds:
• 60 sec Legs Up The Wall Pose
• 30 sec Pigeon Pose Right
• 30 sec Pigeon Pose Left
• 30 sec Downward Facing Dog
• 30 sec Upward Facing Dog

Warm-up
• 300 m Row

3 rounds:
• 7 Jumping Jacks
• 7 Jumping Lunges
• 7 Barbell Thrusters 45/35#

3 rounds:
• 30 sec Spiderman Lunge Right
• 30 sec Spiderman Lunge Left
• 30 sec Side Lunge Stretch Right
• 30 sec Side Lunge Stretch Left

Weightlifting
Snatch
• 5 reps at 50% T1RM
• 3 reps at 60% T1RM
• 2 reps at 70% T1RM
• 1 rep at 75% T1RM
• 1 rep at 80% T1RM
• 1 rep at 85% T1RM
• AMRAP at 90% T1RM 

3-Position Snatch (upper thigh, below knee, floor)
• 5 sets: 1 complex

Power or squat. Recommended weight: 50%, 55%, 60%, 65%, 70% of 1RM snatch. Rest 1-2 minutes between sets.

Clean & Jerks
• 5 reps at 50% T1RM
• 3 reps at 60% T1RM
• 2 reps at 70% T1RM
• 1 rep at 75% T1RM
• 1 rep at 80% T1RM
• 1 rep at 85% T1RM
• AMRAP at 90% T1RM

3-Position Clean (upper thigh, below knee, floor)
• 5 sets: 1 complex

Power or squat. Recommended weight: 50%, 55%, 60%, 65%, 70% of 1RM snatch. Rest 1-2 minutes between sets.

Cool-down
3 rounds:
• 30 sec Squat Hold
• 30 sec Butterfly Stretch
• 30 sec Lying Knee to Chest Right
• 30 sec Lying Knee to Chest Left
• 30 sec Shoulder Extension Hands Clasped
• 30 sec Standing Forward Bend

Warm-up
• 400 m Run

2 rounds:
• 60 sec Thoracic Spine BB Stretch
• 60 sec Squat Hold
• 30 sec Butterfly Stretch
• 30 sec Straddle Stretch

2 rounds:
• 10 PVC Passthroughs
• 10 PVC Good Mornings
• 10 PVC Overhead Squats

Conditioning (part 1)
4 rounds for time:
• 21 Wall Balls 20/14#
• 12 Dumbbell Power Snatch 50/35#

Perform 6 DB snatches per arm, per round, in any order/sequence. Goal: 7 min.

Rest 4 min between workouts.

Conditioning (part 2)
For time:
• 500 m Row

 Then, 3 rounds:
• 15 Sumo Deadlifts 185/125#
• 30 Air Squats

 Then:
• 500 m Row

Goal: 10 min.

Cool-down
• 300 m Row (easy)

2 rounds:
• 10 PVC Passthroughs
• 10 PVC Good Mornings

2 rounds:
• 30 sec Cat-Cow Stretch
• 30 sec Child’s Pose
• 30 sec Downward Facing Dog
• 30 sec Reclining Butterfly Pose

Warm-up
• 20 cal Air Bike

3 rounds:
• 30 sec Pike Stretch
• 30 sec Straddle Stretch
• 30 sec Pigeon Pose Right
• 30 sec Pigeon Pose Left

3 rounds:
• 10 Mountain Climbers
• 10 Air Squats

Strength
Week 15/16: Inverted Juggernaut Method
Bench Press
• 5 reps at 50% NT1RM
• 3 reps at 60% NT1RM
• 2 reps at 70% NT1RM
• 1 rep at 75% NT1RM
• 1 rep at 80% NT1RM
• 1 rep at 85% NT1RM
• AMRAP at 90% NT1RM

Back Squat
• 5 reps at 50% NT1RM
• 3 reps at 60% NT1RM
• 2 reps at 70% NT1RM
• 1 rep at 75% NT1RM
• 1 rep at 80% NT1RM
• 1 rep at 85% NT1RM
• AMRAP at 90% NT1RM

NT1RM is your NEW Training 1 Rep Max which was calculated after week 13. AMRAP means to perform as many reps as possible; to failure. The number of reps completed in the AMRAP set will determine a final NT1RM after week 16. The goal is 3 or more reps! Rest as needed between sets. Inverted Juggernaut Method Calculator

Core
3 rounds:
• 10 AbMat Sit-ups w/ Plate 25/15#
• 10 Russian Twists w/ Plate 25/15#

Cool-down
3 rounds:
• 60 sec Legs Up The Wall Pose
• 30 sec Figure 4 Stretch on the Wall Right
• 30 sec Figure 4 Stretch on the Wall Left
• 30 sec Reclining Butterfly Pose
• 30 sec Shoulder Extension Hands Clasped