“The Line”

Workout Description - Commit Starts at 1:40

Growth

Friday, December 10th, 2021

A. Close grip bench press @20X0; 3-4 reps - 65-72% of 1rm speed focus - 8mins
+
3 sets all same pace
20 cal Row
15 KBS heavy
10 HSPU
rest walk 90-120sec
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12min amrap Push this!
5 Burpees
10 Situps
15 DU
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10mins easy spin on bike

Commit

Friday, December 10th, 2021

AM

60mins all easy pace
1min row
1min AB
1min jog
1min side plank 30sec
1min step ups
1min ski
1min mobility your choice

PM

A. Jerk balance 3x3 40% of 1rm or less
B. Emom - Clean and Jerk 65-75% of 1rm 2-3 reps - 10mins
C1. 15 sHSPU; rest 30sec
C2. 20 KBS 2/1.5pd; rest 30sec
C3. 25 burpee box jump on and over 24/20" rest easy spin on bike 2-3mins x 3sets
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30 rounds for time
5 wall balls 20/14# 10' target
3 Strict pronated pullups
1 PC 225/155#
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Walk 5-10mins Sunshine if possible

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