“The Line”

A-Line

Wednesday, October 12th, 2022

A. Emom - 12-16mins

odd - Row or bike 50sec moderate pace

even - DB goblet squat banded knee 8-10reps @20X1

B. Emom - 12-16mins

odd - Side plank 20sec R and L

even - DB bent torso row @10X1 8/arm you pick weight

C. Emom - 12-16mins

odd - Jump rope singles 30-45sec

even - 5 pushups + 10 reverse lunges all perfect form

Growth

Wednesday, October 12th, 2022

Rest Day - Active - or full rest day!

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, October 12th, 2022

Swim or Hike

Emom - 25m swim - 30-40mins

or

Hike 90mins

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