| **OTL Fitness 13 Year Anniversary** Wednesday |
| Warm Up |
| 1) 2x: High knees >< + Bear crawl >< + crab walk >< 2) 2x: punter kicks >< + lateral lunges >< 3) Couch stretch x 90s/90s |
| Strength |
| 1) 3x: Hang power clean x 5 + Lateral dumbbell raises x 12 3) 3x: Hang clean (full squat) x 5 + seated band pulls x 15 3) 3x: Hang clean x 3-3-3 Build up. (Keep bar in hands during the 3 reps) |
| Work |
| 4x: – 2 cone sprint: >< x 3 – KB Swings x 10 – med ball sit up to throw (against wall) x 12 20/10 x 5: V-up/Hollow body hold |
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