“The Line”
A-Line
Friday, November 18th, 2022
20 reps x 1 set of each movement; minimal rest
Dual DB deadlift
Push Up
DB step-ups -14" or 20"
Ring rows/TRX rows
Dual DB RDL
Tricep push ups
Walking lunge (20 steps)
Deadbugs (10 each side)
DB bicep curls
Tricep extensions
Lateral shoulder raise
Front leaning rest shoulder taps
Calf raise
GHD sorenson hold (20 second)
+
Optional trunk work 1-2 sets
Farmers carry 30 yd
Single arm farmers carry 15 yd ea
Contralateral carry 15 yd ea
Stability ball stir the pot x10 each direction
+
10 minute cool down walk
Growth
Friday, November 18th, 2022
A. Strict press build to a 3rm in 12mins
B. Power clean TnG 2 build this over 12mins
+
10mins 85% effort
5 HSPU
10 GHD situps
15 box jump sd 24/20"
+
10mins 85% effort
Row 125m
7 burpees
20 DU
+
10mins 85% effort
AB 7cals
HS walk 15ft
10 KBS 2/1.5pd
+
Walk 5-10mins Sunshine if possible
Commit
Friday, November 18th, 2022
AM
Run 60mins easy fasted in the AM if possible
walk 2mins after each 15min section
PM
A1. 1.25 Front squat 3, 3, 3, 3, 3; rest 30sec
A2. 4-6 RMU; rest 90sec vest the RMU if you can do 6 easily
+
5 sets increase pace per set
Run 400m
20 BB FR walk lunges 135/95#
15 PC 135/95#
10m HS walk
5 rope climbs 15'
rest walk 2-3mins
+
Walk 5-10mins Sunshine if possible
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