“The Line”

Workout Philosophy

A-Line

Tuesday, August 30th, 2022

10mins
Easy spin on bike or easy Jog

Rest 2mins

10mins easy pace
5 inch worms pushup
10 walk lunges
15 situps anchored is ok

rest 2mins

10mins
Easy spin on bike or easy jog or Mobility your choice

Growth

Tuesday, August 30th, 2022

A. Deadlift @3131; 4-6reps; rest 90sec x 4-5sets build per set start moderate
B. Emom - Bench press with bands 3 reps 55% of 1rm + the bands - 8mins
C1. DB incline bench press @2020; 12-15; rest 10sec
C2. DB bent over lateral raises @1010; 10-12; rest 90sec x 3-4sets
+
Emom - 12mins
odd - 12-15 KBS 1.5/1pd
even - 20 DU + 6-10 burpees
+
Emom - 12mins
odd - Row 13/10cals
even - 5-8 PC and Jerks 95/65#
+
10mins walk

Commit

Tuesday, August, 30th, 2022

AM

50mins easy spin on bike every 10mins complete 2mins of mobility this should be easy pace - see video

PM

A. Emom - 15mins
1 - PC x 1 + HPC x 1 + S2O x 2 small build as you go
2 - 10 bar facing burpees AFAP
3 - Row 14/11cals
B. Deadlift TnG; 8, 8, 8; rest 90sec small build must be unbroken
+
3 sets tough effort
20 Russian swings 2/1.5pd
15 burpees AFAP
10/8 cal AB all out
rest walk 4mins
+
10sec max watts on AB or Echo Bike one shot! Keep it going!
+
10-15mins easy spin or walk

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