“The Line”

A-Line

Wednesday, September 21st, 2022

A. 20 Turkish Get-ups Challenge you pick the weight Alt hands per rep

This is one of the most mentally and physically demanding movements in fitness. To complete 20 every week is completely doable and will enhance your function, stability, mobility, mental fortitude, and discipline. Can you do this for 6 weeks?

B1. DB at side Russian step-ups; 8/leg; rest 1min
B2. banded or cable face pulls @2121; 8-10reps; rest 1min x 3-4sets
C1. Banded pull apart or bent over lateral raises 10-12; rest 1min
C2. DB Single Arm Bench press @2121; 10/arm; rest 1min x 3-4sets
+
Run 20sec rest walk 40sec x 10-15sets goal is the same pace each set
+
Walk 5mins

Growth

Wednesday, Sept 21st, 2022

30-90min walk or hike

Rest or play a sport your choice.

Commit

Wednesday, September 21st, 2022

Swim or Hike

Swim 200m
rest 45sec x 8-10sets all same pace

Or

Hike Unplugged 60-90mins take photos

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