“The Line”

Workout Description

A-Line

Friday, July 22nd, 2022

A1. DB at Side Russian Step Up alt leg per rep; rest 30sec
A2. Seated Arnold Press @2020; 12-15; rest 90sec x 3
B1. Single Arm DB Bench Press with Hip Thrust @2121; 10-12/arm one arm at a time; rest 30sec
B2. DB Three Point Row @30X1; 10-12/arm; rest 90sec x 3
C1. Forward Leaning Rest on floor 20-60sec; rest 30sec
C2. DB Deadlift @3030; 6-8; rest 90sec x 3
D. Side plank 30sec R and L 1-5mins No rest on the switch

Growth

Friday, July 22nd, 2022

A. Emom - SJ 65% of 1rm 2-3 reps - 8mins from blocks if you can!
B. Deadlift TnG build to a tough 3 in 12mins
C. Bench press 15, 12, 10, 8, 6, 4, 2; rest 1min
D. 3mins max HSPU Choose strict or kipping your choice 2 scores amrap on front and total reps
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5 Rounds Running 10min clock see video
1min KBS Russian
1min FLR on floor
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10 mins easy spin )

Commit

Friday, July 22nd, 2022

AM

Row 6k easy to moderate pace

PM

A. SJ from blocks 2 reps on the 90sec x 8-12sets build per set start at 65% of 1rm and build
B1. HS walk 10m; rest walk 20sec
B2. 7 devils perss 70#/50# per hand; rest 90sec x 4sets
C. TGU alt hand per rep 2/1.25pd 7min amrap perfect form
D. Build to a tough TnG Triple Deadlift in 8mins concentric only
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For time 90-95% effort here
21 PC 135/95#
10 S2O 135/95#
18 PC 155/105#
10 S2O 155/105#
15 PC 185/125#
10 S2O 185/125#
12 PC 205/135#
10 S2O 205/135#
9 PC 225/155#
10 S2O 225/155#
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Walk 5-10mins Sunshine if possible

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