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Workout: 9_7_2020

This weeks classes will all be online. See OTL Pride Private page for zoom links and workout times.

Warm up

  • Entrance Run x 1

  • 2x: 20s dead hang + Chin over bar hold x 15s

  • 3x: Goblet squat x 10 + Push ups x 10

  • 3x: Strict press x 8 + Bent fly x 10

Strength

4x:

  • 3 sec. pause squat x 6 (choose any squat)

  • Single leg RDL x 6/6

  • Broad Jump x 5

4 minute single leg wall sit w/weight in hands.

Work

12 minutes:

  • Swing to squat x 8

  • Alt. V-up x 20

  • Weighted walking lunges x 20

  • Z press x 20

Finisher: 3x as fast as possible:

  • 20 air squats

  • 15 squat jumps

  • 10 jumping lunges
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5540B N. Lamar Blvd
Austin, Texas 78751

(512) 914-5080

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