“The Line”

Workout Philosophy

A-Line

Saturday, March 5th, 2022

Rest up or active recovery your choice

Growth

Saturday, March 5th, 2022

Flush Day

12mins RTW all easy
1min row
1min AB
1min Jog
Side plank 30sec R and L on Elbow
+
4, 3, 2, 1 mins of each all easy
Echo or AB
Row
Mobility
+
10mins walking

Commit

Saturday, March 5th, 2022

Warmup 22.2

15-25mins Easy pace
1min row
1min AB
1min Ski
1min Mobility your choice or foam roll
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World greatest stretch 16 steps rest 10sec
Side plank 20sec R and L rest 10sec
10 GHD situps rest 10sec
20-40 DU rest walk 30-60sec x 3
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Bretzel stretch 8/side rest 10sec
Glute Bridge Pallof press 8/side rest 20-30sec x 3
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Warm up the movements and make sure they feel amazing! spend 10-25mins here
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Deadlift build to 20# over the rx weight take your time concentric only here! no more than 6-8mins
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1 DL
1 bar facing burpees
2 Deadlift
2 bar facing burpees
3 DL
3 bar facing burpees
rest walk easy spin on bike 2-4mins x 2-4sets until it feels amazing
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Rest walk or spin make sure you are ready to go. When you feel great hit the workout!
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Hit it!
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Open Workout 22.2
10min AMRAP
1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1 reps for time of:

Deadlifts
Bar-facing burpees

225/155-lb barbell

Time cap: 10 minutes
+
20mins easy spin on bike

Post comments and results below