“The Line”

A-Line

Wednesday, July 13th, 2022

10mins 85% Effort pace
10 walk lunges
10 situps
10 AB cals
+
10mins 85% Effort pace
Run 6 30ft shuttles
DB incline bench press @2020; 10reps you pick weight
DB Deadlifts @1010; 10reps you pick weight
+
10mins 85% Effort pace
Row or Bike 50 cals
remainder of time complete
4 pullup or assisted pullup
6 pushups
8 air squats

Growth

Wednesday, July 13th, 2022

Rest Day - Active

If you must be in the gym complete
3 rounds easy
Row 500m
20 walk lunges
10 Pullups
10 Dips static
10 GHD situps
10 Hip Ext
10 OHS 33/45#

GPP is great for this day as well

Ride a bike
Practice Swim drills
Play a Sport
Master Self Care

Commit

Wednesday, July 13th, 2021

Swim or Hike

Swim 200m easy Your choice of stroke
+
Emom - 25m Swim AFAP - 12mins
+
Swim 500m TT
+
Swim 200m Easy Your choice of stroke

Or

Hike Unplugged 60-90mins take photos

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