OTL Fitness

Wednesday Warm Up– 3x: Supine scorpion x 4 + Leg swings x 10/10 + 6 pt. Knee rotations x 10F/10B

– 3x: bird dog x 5/5 (knees off ground if possible) + squat hold w/rotations x 4 + dog/cobra x 5

– Pigeon x 90/90sStrength2 sets of each, then back to top

1) Suitcase carry >< (switch hands as needed) + Z Press x 12 + Half Kneeling Banded Chops x 10/10
<...

Tuesday Warm up– 8 minutes: Row x 100 + Banded GM x 10 + Goblet squat x 10 

– Couch stretch x 1min/1min

– 2x: prone scorpion x 4 + lateral lunges x 4 (on coach cue) Strength1) 2x: DB Walking lunges x 16 + Kickstand RDL x 8/8

2) Back squats: 8-6-4-2-2-2

3) 3×10 @ 50-60% of heaviest 2
– 1 minute rest between each WorkEvery 2 minu...

Monday Warm up– 3 min Row

– 6 minutes: 10 push ups + 15 Air squats + 20 Mt. Climbers (feet to outside of hands)Strength1) 3x: 8 SA KB Swings + 8 SA FR step back lunges + 8 SA KB Sit ups – Switch to other side. Try to complete both sides before resting

2) 3x: SA FR Squat to press x 5/5 + Squat position halo x 10 + banded slider kne...

Friday Warm up8-10 minutes: Full Court Run >/< + Barbell RDL x 10 + Banded glute bridge x 10 + Squat jumps x 5
Strength1) 3x: Barbell hip thrusts x 10 + SL WTD RDL x 5/5 

2) Deadlifts: 8-6-4-2-2
-Athletes choice auxiliary or stretch between setsWorkTeam work:  

– 2000m Row: After each turn plate push >< (20s each person)

– 2000m S...

Thursday Warm up– 1x: Full court bear crawl >< + Full court crab walk ><

– 2x: Arm Circles x 10F/10B + Prone Scorpion x 4 + Dive Bomber Push up x 5

– 20/10 x 5: Press + OH Hold (light)Strength– 3x: 2 cone Press/OH Carry w/5 press at each cone (15 total – ½ court) + Triceps pull downs x 15 + DB Forward raise >  pull apart > mi...