“The Line”

Workout Description

A-Line

Tuesday, September 20th, 2022

10mins
Easy spin on bike or easy Jog

Rest 2mins

10mins easy pace
Side plank 20sec R and L

40 jump rope singles

10 walk lunges unweighted

rest 2mins

10mins
Easy spin on bike or easy jog or Mobility your choice

Growth

Tuesday, September 20th, 2022

A. SJ from blocks 2 reps on the 90sec for 8sets start moderate and build
B1. PC x 1 + PP x 3-4; rest 60sec
B2. 15-18 GHD situps; rest 60sec x 3-4sets
+
3 sets
50 DU
HS walk 25ft or 4 wall walks
rest as needed
+
1-10 for time
Deadlift 155/110#
HSPU or Burpees
+
Walk 5-10mins

Commit

Tuesday, September 20th, 2021

AM

30mins easy jog

PM

A. PC x 1 + Paused SJ x 2 (2sec pause in bottom of dip drive then SJ) on the 90sec x 10-12sets start at 65% of 1rm and small build as you feel it
B. PC TnG x 5 + S2O TnG x 4-6 you will have to warm up this up to a tough to moderate set and start there. rest 2mins x 5sets
C1. Seated Arnold Press @2020; 10-12; rest 60sec
C2. Wtd hip ext @2022; 8-10; rest 60sec x 4
+
4 rounds for time
7 wall walks
FW 100m 2pd/hand
7 PC 225/155#
20 bar-facing burpees
+
10-15mins easy spin or walk

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