OTL Fitness

Wednesday Warm Up6min: Bear crawl >< + push-ups x 12 + air squats x 10 

6min: KBS x 10 + forward lunge rotation x 4 + Face pull to external rotation x 6 (light band)
WorkTeam work: 

18K bike

1-6k- Heavy box push ><
6-12k- Slams x 12
12-18k- Burpee pull up x 3

Tuesday Warm up3x:90/90 hip swivels x 6 + Squat rotation x 4

3x: KB RDL x 8 + 15s chin over ring hold + KB Sumo squat x 8
StrengthDeadlift: 8-6-4-2-2-2

3x: Band Walks x 12/12 + Banded kick backs x 6/6 + SL glute bridges x 6/6
Work15min

– Hammer curls x 10
– OH Press x 10 
– 250m row
– 90 degree Waiter Carry x R> L<<...

MondayWarm up3x: band pull apart x 12 + Swimmer claps x 12 + arm circles x 10f/10b

3x: Scap push-ups x 10 + dead hang x 20s + band curl x 15
StrengthBench: 8-6-4-2-2-2

3x: Straight arm pull down x 10 + Deficit Push-ups x 12 + SA OH Tricep extension x 8/8
Work15min

200m Ski
Turkish ...

Saturday Coach Ericka Special!

Friday Warm up8-10 min Dynamic (coaches choice)IWT3x: 
– 10 x goblet squat 
– 2 min Ski
– 90s rest

Rest 2 minutes after completing 3 blocks

3x:
– 10 x DB Thrusters
– 2 minute row
– 90s rest

Rest 2 minutes after completing 3 blocks

3x:
– 10 x KBS
– 2 min bike
– 90s rest