“The Line”

Growth

Wednesday, December 8th, 2021

Rest Day - Active

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, December 8th, 2021

Swim or Hike

Swim 100m Freestyle warmup
+
Swim 25m legs only
rest 20sec x 10
+
Swim 25m arms only
rest 20sec x 8
+
Swim 250m Freestyle
rest 1-2mins x 4 sets
+
Cooldown your choice

Or

Hike Unplugged 60-90mins take photos

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