This months program is going to be called "Every Day"
Just like normal we are going to carve it out into time blocks, but we are going to go easy on the total intensity and volume so we can do it every day. This is the challenge, 30 days of training in a row, hitting all of the major patterns.
So as we know, the main patterns are:
So for this month your gym day will look like this:
5 minute flow warm up
L-sit to HS x 3
Deadlift x 3
Windshield wipers x 4/side
Front Lever Rows (or Shank Lever Rows) x 5
Cossack Squats x 3/side
Deep lunge with rotation x 5 rotations, x 2 each side
Bottom up KB Carry x 2 sets/arm
Farmers Walk x 2 sets
In order to make it work you're likely going to need a home workout back-up plan.
Support Position with Palms forward on corner of countertop (the goal is to work up to one minute with shoulders fully down and lats engaged) Unweighted Single Leg Deadlift or KB swing
KB Row or Assisted Iron Cross on corner of countertop (use legs to assist and hold position x 3-8 seconds) Goblet Squat or Squat Jump
Ab Roll-outs or Tiger Bend Push-Ups 2 x 5
5 minute mobility flow
Tiger Bend Push-Ups
Better Every Day,