Strength: Pull

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For Lower pull strength this month, choose a unliateral hip thrust option: Staggered stance hip thrust or single leg hip thrust.
For beginners, try a single leg/ staggered stance with foot elevated on a box. The next level would be traditional back supported hip thrust but in a staggered stance with landmine or barbell and finally a single leg hip thrust might be most challenging option.

The Upper body pull movement this month is simple but not easy. Take note of weights each session and increase each round or week. The rope pull should be heavy for a 50' effort. If you are a beginner, try lighter for 100' as an alternative to work on mechanics.

Stamina this month will rotate between 3 exercises:
The first is a half kneeling bicep curl L + R, next is a traditional Romanian Deadift with appropriate loading and range of motion to target the glutes and hamstrings using DBs, KBs, or a landmine. Finally the third movement is a seated row using the bands or cable machine.

Finish the session with flutter kicks for core and hip flexors coupled with seated rotation for the obliques.