“The Line”

A-Line

Wednesday, July 20th, 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
the remainder of time complete
4 pullup or assisted pullup
6 pushups
8 air squats

Growth

Wednesday, July 20th, 2022

Row 6k easy pace

We are building volume here, keep the intensity low. If this is difficult mentally that means you need it ;)

Commit

Wednesday, July 20th, 2022

Swim or Hike

Swim 200m your choice of stroke
+
Emom - 25m Free Style - 12mins
+
On the 90sec 50m Free Style - 6-8sets
+
Four sets of 100m Free Style 1:1 rest
+
Cooldown easy swi

Or

Hike Unplugged 60-90mins take photos

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