Strength: Pull
This months push is broken into a lower body and upper body strength exercise followed by stamina session.
For beginners, 3 rounds is sufficient for strength exercises while more experienced can do 4 sets.
For lower body the single leg RDL has variations depending on familiarity:
1: Half kneeling RDL bench
2: Staggered stance RDL (wi/ without support)
3: Deficit Staggered stance or single leg RDL landmine or KB
For upper body strength, an overhead pulling movement is programmed this month. This could be a lat pulldown, wide grip preferable or a pullup variation (assisted or weighted) Choose weight and variation that allows 8 reps each set
The stamina section is meant for you to move through all 4 exercises, resting as needed between 1 set until you reach 20-25 minutes.
20-25 min rotate through
10-12 Single arm KB swing L + R
50' 2-handed Rope pull
Drop jumps
1: 2 foot drop landing
2: Low box drop jumps
3: Drop jump into box jump
20 Alt Renegade rows
1: knees down
2: plank position
Finally finish with 2-3 sets of a core movement 12-15 jacknives (or modified using knee tucks)
