OTL Fitness

Monday Warm up– 2x: Leg swings x 10/10 + forward lunge stretch hold x 20s/20s + shin box waves x 10 

– 2x: Windmill > SA FR squat x 3/3 + KBS x 10 + wide stance hinge x 10

– FFE on box hamstring stretch x 1min/1minStrength1) 5 minute weighted step ups

2) 5 minute: KB Swings x 10 + Push ups x 10

3) 8 min: Heels...

Saturday Coach David Special! 

Friday Warm up5 minutes: 100m Ski + Dive Bombers x 5 + Air squats x 15 

5 minutes: Arm circles x 12/12 + jumping lunges x 12 + superman pull downs (wtd if possible) x 12 

20/10 x 6 press/OH hold (light)Strength1) 10 min: Barbell Bench press x 10 > Max rep push ups in 20s + Banded curls x 20s 

2) 10 min: Cossack Squats x 10 + 2 cone SA KB Ra...

Thursday Warm 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 

3) 1x: Frog x 2 min + Supine Scorpion x 4 + Dog/Cobra x 5 + Deadhang x 1 min WorkIndividual: 

Ski x 1000m

– 50 x DB Step Ups
– 50 x DB Push Pr...

Wednesday Warm Up– 2x: Standing hip circles x 5F/5B + Ankle rotations/circles x 5clockwise/5counter
 
– 2x: Single leg hop x R>/L< + single leg side to side hop x 10R/10L

– 2x: Plank position shoulder taps x 10 (slow and controlled) + Inch Worm x 5 + Dead hang with knees tucked x 30s

– 2x: BB RDL x 10 + Muscle Clean x 10 + Front Squat x 10Strength1...