Summer is not over friends... sweat, sunnies, and gun-shows are still to be had and it's all gonna** be better** after these workouts.

With that said, here's your new month's programming.

STRENGTH 1
SUMO SQ
DEAD STOP UNI LAT KB ROW SUMO STANCE

STRENGTH 2
SUMO DL

DBL KB OV PUSH PRESS

STRENGTH 3
LAT STEP UP
WIDE GRIP CHIN

WK 1 4 X 15
WK 2 4 X 12
WK 3 4 X 10
WK 4 4 X 10 *heavier than week 3 Set your 10 REP MAX
WK 5 4 X 15

SKILL : SUMO SQUAT POSITION

STRENGTH BENCHMARKING
1 min max CTB chin up hang (pregression - hook green band on higher horizontal rack, hand position on lower // TRX 45degree ISO row **think thumbs in armpits)
1 min / max side plank (pregression to bent lower leg // progression to top leg elevated)

CONDITIONING BENCHMARKING
1 min max mountain climbers (knee to elbow, shoulders over top of hands) Results are total
15s Max WATT/SPEED Row/Ski & Run
Clock set for 6 H1 : 15s H2 : 20s
You Go, I Go format b/w P1 & P2
Each partner will have 55s Rest b/w machines