“The Line”

Workout Description - Commit Starts 5:00

Growth

Monday, November 1st, 2021

A. Emom - PS TnG x 3 + 20 DU - 8mins
B. Back squat 8, 6, 4, 8; rest 2-3mins second 8 more than first
+
Emom - 10mins
odd - 12 wall balls 20/14# 10/9' target
even - 8-12 CTB pullups
+
Emom - 10mins
odd - AB 12/8cals
even - 10 burpees AFAP
+
Emom - 6mins
odd - BB FR reverse lunge 6/leg alt leg per rep you pick a weight
even - 12-15 GHD situps
+
Walk 5-10mins

Commit

Monday, November 1st, 2021

AM

10mins easy pace
1min row
1min AB
1min Ski
1min Side plank 30sec R and L
1min Mobility your choice
+
75% effort
Row 1k
25 DU
Row 750m
50 DU
Row 500m
75 DU
Row 250m
100 DU

PM

A. 3 Position Snatch; 1" off ground + Just below knee + Mid Thigh on the 90sec x 8sets build per set
B. SC x 1 + HSC x 1 + FS x 3-4; build this over 10mins
C. BB FR reverse lunge 5/leg alt leg per rep; rest 90sec x 3 push weight on this bar from the ground
+
Emom - 16mins
1 - 20 DU + 4-8 bar MU
2 - 4 SC 225/155#
3 - 2-3 RC 15'
4 - Run 150m
+
7 rounds 90% effort for time
7 CTB pullups
14 wall balls 20/14# 10/10' target
7 TTB
14 GHD situps
+
15mins easy spin on bike or walk in sun if you can

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