“The Line”

Workout Video - Commit Start at 4:02

Growth

Tuesday, October 19th, 2021

A. Power snatch balance 3, 3, 3, 3; rest 1min keep light and snappy here
B1. Half kneeling Arnold press @2021; 8-10/arm; rest 60sec
B2. DB Rear Foot Elevated Split Squat @20X1; 8/leg; rest 60sec
B3. DB Bent Torso Row @30X1; 8-10/arm rest 60sec x 3
C. 3min amrap HSPU kip or strict see video for sub
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4-6sets 80-90% effort pace
Row 250/200m
FLR on rings 45sec
Rest walk back to rower
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Walk 5-10mins

Commit

Tuesday, October 19th, 2021

AM

55mins Easy Aerobic Mixed Cyclical Work
1min Row
1min AB
1min Jog
1min jump rope singles
1min Side plank 30sec R and L
1min Step up 20" box alt leg per rep
1min Mobility your choice


PM

A. Close grip bench press build to a max @30X0 in 10mins
Rest exactly 3mins
B. Take 85% of A complete 1 amrap set @30X1
C1. DB floor press with Glute Bridge @2020; 12-15; rest 30sec
C2. 8-15 kip Ring dip from high rings; rest 30sec
C3. HS walk 10m AFAP; rest 120sec x 3sets
D. Pendlay row @20X0; 6-8; rest 1min x 3
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For time tough effort
30, 20, 10 CTB pullups
10, 20, 30 KBS 2/1.5pd
20, 20, 20 burpees
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10sec max watts on AB or Echo Bike one shot!
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10-15mins easy spin or walk


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