OTL Fitness

Saturday Warm Up2 rounds:

250m Row
10 KB RDL
30s Gob Squat Sit
10 Alt  Push-Ups
10 Lunge Jumps
10 DB Strict Press 
20-sec Dead Hang
Strength15 min:

5 x HPC
8 x Heavy DB Bench Press
10 x Heavy Gob Squat
12 x S2S Ab Roll Out Work2-3x:

-15/12 cal SkiErg
-10 DB Front Rack Walking Lunges
-1...

Friday Warm up5 min cap – 2x: Crab bridge w/ reach x 6 + Plank wave push-ups x 5 + air squats x 10 

5 min cap – 2x: Kb swing x 10 + forward lunge rotation x 4 + Prone swimmers x 10FYFTeam 12k Ski: 4-5 per team. Movements to be completed to/from the skierg.

0-3km: Slider plank pull/push
3-6km: Walking Lunges
6-9km: Burpee Broad Jump 
9-12km: ...

Thursday Warm up2x: Hurdle walks>< SL hops >< + Hurdle duck unders ><

2x:90/90 hip switches x 8 + Squat rotation x 4

3x: KB RDL x 8 + 15s dead hang + KB Sumo squat x 8
Strength3x: Staggered stance bent row x 5R/5L + Farmer carry >< (full court) + Seated band pull downs x 12

Deadlifts: 10-10-8-6
W...

Wednesday Warm Up3min machine of choice

6min: HS hold x 20s + Plate raise>pull apart x 10 + Plank shoulder taps x 12StrengthComplete 2 of each and then back for 1: 

– Alt. DB Z-press x 12 + Db front raise x 10 + DB Lat raise x 10

– Plank row to Press x 6/6 + Wtd. Superman pull downs x 10 + Wtd. Dead bugs x 6/6WorkWith a partner complete one se...

Tuesday Warm up– 2x:Calf scoops> figure four< forward lunge > lateral lunge<

– 2x: High knees>< + butt kicks >< + Vertical jump to broad jump> + duck walk <

Get racks, begin warm up for back squats:
– 3x: BB GM x 10 + BB squat x 10Strength4x: BB Back squat x 10 + depth drop to vertical jump x 6
 
3x: BB step back...