OTL Fitness

Friday Warm up– 5 minutes: 2 cone bear crawl w/3 push ups at each cone (9 total) + Slider hamstring curls x 10 + leg swings x 10/10 

– 5 minutes: SL side to side hops x 20R/20L + elbow plank position hip dips x 12 + yoga push ups x 5

– P lot run x 2Strength– 10 min: Lowering from box (wtd if possible) x 5/5 + SA DB Bench Press on Med ball x 8/8 + Copenhag...

ThursdayWarm up1) 5 min: Mt. Climbers x 12 + prone chest stretch x 4 + hip lifts x 8 

2) 5 min: head cutters (light) x 5 + hanging knee tucks x 10  + superman x 10 IWT (45 min)3x:
10 x BB Push Press
2:00 Ski
– 2:00 Rest

+1 min rest between blocks

3x:
10 x BB Front Squat
2:00 Bike
– 2:00 Rest

+1 min res...

Wednesday Warm Up1) Speed Ladder drills and/or dynamic warm up (upper and lower body) 

2) 3x: Band GM x 12 + Plank wave push ups x 5 + Jumping jacks x 12

3) Couch stretch x 1min/1min + Frog stretch x 2 minStrength1) 3x: 300m Ski + 15 DB Bench Press

2) 3x: Slider pull/push >< x 2 + Dual KB Sumo DL x 15

3) 3x: Deficit push ups x 10 + Side v-u...

Tuesday Warm up– 5 minutes: Close stance squat x 5 + Forward lunge w/OH Reach x 6 + standing knee circles x 10R/10L 

– 3x: Lightly weighted lateral lunge x 4 + Wide stance goblet squat x 5 + shin box wave x 8 Strength1) 3x: Barbell (weighted) hip thrusts w/band above knees x 10 + Single leg explosive hops R ></L>< + Goblet squat w/KB Curl at bottom o...

Monday Warm up– Ski x 3 minutes

– 3x: Air squats x 20 + Dive bomber push ups x 5 + Body weight hinge x 10

– 20/10 x 4: Burpees/rest!Strength1) 3x: Dual kneeling Alt. DB Press x 12 + SA bent row (heavy) x 10/10 + Plate Sit ups x 10 

2) Barbell Push press: 5-5-5

3) Barbell Strict Press (no rack): 10-10-10