“The Line”

Workout Descriptions

A-Line

Friday, December 24th, 2021

Hip Hinging, Upper and Lower Functional Stability Work

A. Conventional Deadlift or Dual DB Deadlift @3131; 4-6reps; rest 60-90sec x 3 Pick a weight to maintain perfect form wand tempo
B1. Standing Single Arm Upright Row @2121; 8/arm; rest 60sec
B2. Single-Leg Romanian Deadlift DB in the opposite hand of working leg @3131; 8/leg rest; rest 60-sec x 3
C1. Wall sit 30-60sec; rest 30sec
C2. Hanging Leg Raises @2121; 8-12 as high as you can control tempo; rest 30sec
C3. FLR on floor 30-60sec; rest 30-60sec x 3

Growth

Friday, December 24th, 2021

A. PC x 1 + HPC x 1 + PP x 1 + PJ x 1 + SJ x 1 on the 90sec for 8sets build per set work TnG complex see video
B1. HSPU amrap unbroken set - 2; rest 10sec
B2. 10 PC 135/95#; rest 10sec
B3. Echo or AB 90sec 90% effort; rest 2mins x 3sets
C. DB Single Arm Plank ATI; @1010; 5/position/arm; rest 30sec x 2-3
+
Row 1k for time tough effort get after it!
+
10mins easy spin on the bike

Commit

Friday, December 24th, 2021

AM

12mins 85% effort
25 DU
5 HSPU
10 TTB
15 cal row

Rest 2mins

12mins 85% effort (should feel light)
10 DB push press 20/10#/hand
10 DB FR walk lunges 20/10#/hand
10 DB bent rows same weight
10 DB Deadlifts same weight
10 situps

PM

A1. Close grip bench press @20X1; 10-12; rest 60sec
A2. 20 KBS 88/53#; rest 90 sec x 3-4sets
+
Emom - 15mins
1 - AB cals 15/12cals
2 - 15 burpees
3 - 8 PC 185/115#
+
Walk 5-10mins Sunshine if possible

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