“The Line”

Workout Description - Commit starts at 4:23

Growth

Tuesday, November 2nd, 2021

A. Emom - SJ from ground x 2-3 + 5-8 GHD situps - 8mins
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. Seated DB external rotation @30X0; 8/arm; rest 30sec x 3
+
10mins 85% effort pace
1 Deadlift 225/155# scale as needed
1 wall walk
increase reps by 1 every round
+
Walk 5-10mins

Commit

Tuesday, November 2nd, 2021

AM

All easy pace
5, 4, 3, 2, 1 minutes of each
AB/Echo Bike
Row
Jog

PM

A. PC x 1 + Push press @12X1 x 4-5 build this over 10mins
B. Deadlift TnG 15, 10, 5 tough weights here push a bit rest 2-3mins
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3 sets all same pace
20 KBS 2/1.5pd Russian
20 HSPU kipping
rest walk 90sec
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10mins 85% Effort pace
1 Strict press 115/75#
5 box jump 36"
3 Strict press 115/75#
3 box jump 36"
5 Strict press
1 Box jump 36"

Back to 1 and 5 ….
+
10sec max watts on AB or Echo Bike one shot! Keep it going!
+
10-15mins easy spin or walk

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