“The Line”

Workout Description

A-Line

Tuesday, January 25th, 2022

Aerobic 65-75% effort pace

20min clock
Min 1 - Row, Bike, Jog, Jump rope singles, or any cyclical machine you have
Min 2 - Side plank 20-30sec R and L
Min 3 - No push up burpee Box step up 20" alt leg per rep
Min 4 - Forward fold stretch or Bretzel Stretch or your choice of mobility

Go back to 1 when finsihed with 4 and complete for 20mins

Growth

Tuesday, January 25th, 2022

A. Push press TnG cluster 3. 3. 3; rest 20sec/rest 2mins x 5sets build per set last 2 sets tough here
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20mins 90% effort
Row 200m
10 burpees
15 TTB
20 wall balls 20/14# 10/9' target
+
Seated DB external rotation 8rm both arms take your time @30X1
+
Walk 5-10mins

Commit

Tuesday, January 25th, 2022

AM

AB 5mins easy spin
+
3min Echo bike or AB rest walk 1min x 4sets all same exact pace
+
10mins easy spin on bike

PM

A. PC x 1 + HPC x 1 + S2O x 3-4reps; rest 90sec x 6 sets all tough start moderate to tough and small builds as you go
B1. 15-20 HSPU kipping; rest 10sec
B2. 20-25 TTB; rest 90-120sec x 3-4sets
+
5 sets for max reps strict pullups watch the video this is tough!!
On the 3mins complete
Row 500m
20 burpees
amrap strict pronated pullups remainder of time
+
10-15mins easy spin or walk