OTL Fitness

Tuesday Warm up– 2x: Lateral lunges > + calf scoops < + forward lunge rotations <

– 2x: High knees > + Butt kicks < + Pogo hops > + SL hops R< +SL hops L >

– 2x: Lunge Jumps x 12 + Cossack Squats x 10 + KB RDL x 12Strength– 12 minutes: : FFE Bulgarian split squat x 10/10 (light) + staggered stance dual DB RDL x 8/8

– 10 mi...

Monday Warm up– 2x: Lateral lunges > + calf scoops < + forward lunge rotations <

– 2x: High knees > + Butt kicks < + Inch Worm > + Lateral Bear Crawl >/<

– 5 minutes: DB Transfers x 8 + Push ups x 8 + Goblet squats x 8 Strength1) 12 minutes to complete as much as possible:
10>1 Barbell bench...

Saturday Warm UpDynamic warm upStrength3x: 
– 12 DB Bench press at a strong working weight
– Single arm row x 10/10
– Side plank hip dips x 15/15

3x: 
– Slider pull/push >/<
– Pull ups x 8
– Broad jumps x 8WorkWith a partner:

– 2000m Bike
– 50 Plank Up/Downs (YGIG)
– 500m Ski
– Dual goblet squats x 50 (YG...

Friday Warm up– 3 min Machine

– 2x: High knees > + Punter kicks < + butt kicks > + side shuffle  (stay low) ><

– 2x: Squat Jumps x 10 + lateral band walks x 12/12 + KB GM x 10 Strength3x: BB Bulgarian split squat x 6/6 + elbow plank hip dips x 20 + pogo hops for height x 10

3x: Feet staggered KB Deadlift (outside of feet) x 5/5 + C...

Thursday Warm up– 2x: Bear crawl > Crab walk < Frog hops >

– 3x: KB Swings x 10 + push ups x 10 + V-ups x 10 

– 4x: 20/10 Push ups/FLR

– 4x: 20/10 Squats/Squat holdWorkPartner Work – only 1 person moves at a time. Complete 2 times. 

– 20 burpees
– 100 Alt. V-ups
– 60 Goblet squats

– 20 Bur...