“The Line”
A-Line
Wednesday, November 2nd, 2022
Active recovery
5 minutes of breath work
Crocodile breathing 4sec inhale, 4sec hold, 4 sec exhale, 4sec hold
- You can also mix this breath work with a static stretch hold.
30-60 minutes of easy aerobic movement
Bike, row, swim, hike
Growth
Wednesday, November 2nd, 2022
Rest Day - Active - or full rest day!
If you must be in the gym complete
3 rounds easy
Row 500m
20 walk lunges
10 Pullups
10 Dips static
10 GHD situps
10 Hip Ext
10 OHS 33/45#
GPP is great for this day as well
Ride a bike
Practice Swim drills
Play a Sport
Master Self Care
Commit
Wednesday, November 2nd, 2022
Swim or Hike
Swim 500m
rest 3mins x 3sets
All same pace
Or
Hike Unplugged 60-90mins take photos
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