“The Line”

A-Line

Friday, September 30th, 2022

Hip Hinging, Upper and Lower Functional Stability Work

A. Conventional Deadlift or Dual DB Deadlift @3131; 4-6reps; rest 60-90sec x 3 Pick a weight to maintain perfect form wand tempo
B1. Standing Single Arm Upright Row @2121; 8/arm; rest 60sec
B2. Single Leg Romanian Deadlift DB in opposite hand of working leg @3131; 8/leg rest; rest 60 sec x 3
C1. Wall sit 30-60sec; rest 30sec
C2. Hanging Leg Raises @2121; 8-12 as high as you can control tempo; rest 30sec
C3. FLR on floor 30-60sec; rest 30-60sec x 3

Growth

Friday, September 30th, 2022

6min amrap 90% effort
5 PS 95/65#
4 HSPU
3 burpee box jump 30/24"
20 DU

rest walk 4mins x 2 sets push both sets for most rounds combined

rest easy spin on bike 8mins

15, 12, 9 for time all out one shot here push it
PC 115/85#
burpees

+

Rest walk 10mins or easy spin on bike

Commit

Friday, September 30th, 2022

AM

70mins all easy pace
1min row
1min AB
1min jog
1min side plank 30sec
1min step ups
1min ski
1min mobility your choice

PM

A. PC x 1 + Push press x 1 + SJ x 2-3 build in 12mins
B1. Half kneeling arnold press @2021; 8-10/arm; rest 30sec
B2. DB PS 70/50# alt hand per rep 14-20 total reps; rest 120sec x 4
+
Run 20sec rest walk 40sec x 12sets all same pace
+
5 sets increase pace per set
6 PC 225/155#
20 wall balls 20/14# 10' target
15 HPSU strict
10 bar MU
5 burpee box jump 36/30"
rest walk 4mins
+
Walk 5-10mins Sunshine if possible

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