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Friday 1/1/21 3G Strength

OTFInsider.com Today's Orange Theory Workout Intel – Friday 1/1/21 3G Strength


Treadmill

Block 1 - 7 Minutes

2 Minute Push

1 Minute Base

2 Minute Push @ 6%

1 Minute Base

1 Minute All Out @ 6%



Block 2 - 5.5 Min

1 Minute Push

45 Second Base

1 Minute Push @ 8%

45 Second Base

30 Second All Out @ 8%

1 Minute Walking Recovery

30 Second All Out @ 8%



Rower

Block 1

150m Row

5 (Each Side) -Minibands - Reverse Lunge With Rotation

Repeat Until Called

1 Minute All Out Row



Block 2

200m Row

10 -Miniband Wrist - Pulse Squats, Hold Squat For 10 Front Raises

Repeat Until Called

30 Second All Out Row


Weight Floor

Block 1

10 - Deadlift To Upright Row

10 - Alt Plank Low Row

10 - Iso Hip Bridge Chest Fly

10 - Seated Torso Rotation



Block 2

10/8/6 - Squat To Hammer Curl To Neutral Grip Thruster

16 – Static Crunch

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