OTLW90 // Strength & Hypertrophy

WARMUP // Lower Push Upper Pull

3 mins cardio of choice - then - 3 ROUNDS • 10 x banded pull-aparts • 10 x air squats • 10 x scap activations • 10 x alternating lunge

Wide Grip Pull Ups

8 x 8

Back Squat

8 x 8

Bent Over Row

8 x 8

DB Step Up

8 x 8

FINISHER 01: Lower Push

3 Sets of DB Squats w/ heels elevated, DB's at sides. • 10 Reps with a count of 5 seconds down, 2 seconds at bottom and 5 seconds up - - - immediately into - - - • MAX 3/4 Reps from the bottom just short of lockout to failure (No tempo, no stopping at the top) Notes: Guys use 35-50 lbs DB's, ladies use 15-25 lbs DB's. Elevate heels high (3'') by standing on a wedge or plates. Record lowest set in # of total reps. Rest 2 minutes between sets.

FINISHER 02: Upper Pull

3 Sets of Barbell Curl 21’s • 7x ½ reps from the bottom to half way up • 7x ¾ reps from the bottom • 7 full reps (21 reps in each set) Notes: Rest 90 seconds between sets. Record barbell weight.

WARM-UP // Lower Hinge Upper Press

2 ROUNDS WITH LIGHT DUMBBELLS: • 10 dumbbell Romanian deadlifts • 10 bent-over dumbbell rows • 10 dumbbell high pulls • 10 double-arm bicep curls • 10 dumbbell overhead presses

Barbell Deadlift

8 x 8

Incline Bench Press

8 x 8

Good Morning

8 x 8

DB Bench Press

8 x 8

• 100 Banded Hamstring Curls - - - (sit on bench with band around ankles, pull heels under hips, light band) • 100 Banded Hip Bridges - - - (band across hip at the bottom of rack, medium band) Notes: Pick a challenging band you can only get for around 25 reps at a time. Take minimal rest and make it burn. Record total time.

3 Sets • 15 Double Arm Kettlebell Push Press - immediately into - • 100 Foot Double Arm Overhead Carry Notes: Rest 2-minutes of rest between sets, increase weight each set. Sub DB's or barbell.

WARM-UP // Dynamic

• 50 feet butt kickers • 50 feet high knees • 4 each leg: forearm to in-step into hamstring stretch • 4 each leg: lunge with twist toward front leg • 50 feet each way: side shuffle down and back • 50 feet each way: karaoke shuffle down and back • 40 feet power skips for height • Four 50-yard sprints, starting at 60% exertion, then increasing to 70%, 80%, and 90%

Chin-Up

8 x 8

Front Squat

8 x 8

Landmine Row

8 x 8

Bulgarian Split Squat

8 x 8

3 Sets of Dumbbell Sumo Squats Drop Sets (1 set equals) • 10 Heavy 3/4 Sumo Squats plus a 15-second hold at parallel on the last rep - - - immediately into - - - • 10 Medium weight reps plus a 15-second hold at parallel on the last rep - - - immediately into - - - • 10 Lightweight reps plus a 15-second hold at parallel on the last rep Notes: Rest 2 minutes in between drop sets. 30 total reps each set. Hold the dumbbell in your hands between you legs while standing on plates or boxes to crack parallel with squat depth. Heaviest weight is hard, but unbroken. Each drop after is roughly 30% or less. Example: 100 lbs into 70 lbs into 50 lbs.

3 Sets of Standing Dumbbell Curls with Static Holds • 8 Right Arm Curls (hold opposite arm in full contraction, palms up) - - - directly into - - - • 8 Left Arm Curls (hold opposite arm in full contraction, palms up) - - - directly into - - - • 8 Double Arm Curls (palms up) Notes: 24 reps in each set. Rest 90 seconds between sets. Record DB weight.