“The Line”
A-Line
Tuesday, November 22nd, 2022
Aerobic target practice - Listen to the video for instructions on how to approach this one
Row 60 seconds, rest 60 seconds x 12-14 reps
Target practice instructions: Row your first 60 seconds at an effort you think you can repeat more than 12 times and take note of that distance in meters. For every rep after that, you're trying to repeat the same exact distance, plus or minus 10 meters. Keep track of how times you matched the distance (plus or minus 10m).
Comment with how many reps you hit your target to let us know how this one went
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2 - 3 Sets
Front leaning rest x 30-60 seconds
Side plank x 20 - 40 seconds each
Hollow body or bent hollow body rocks x 10-12
Growth
Tuesday, November 22nd, 2022
A. Bench press @20X1; 3reps 60% of 1rm rest 60sec x 5sets
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For time or 30min cap
Row 1k
30 bench presss 185/125#
Row 750m
20 bench press 185/125#
Row 500m
10 bench press 185/125#
Row 250m
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15mins easy spin on bike
Commit
Tuesady, November 22nd, 2022
AM
45mins C2 bike easy
PM
Aero tester for time
Row 3k
Run 400m
AB 40 cals
Row 2k
Run 800m
AB 40cals
Row 1k
Run 1600m
AB 40cals
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15mins easy spin on bike
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