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Friday 1/3/20 2G Power

OTFInsider.com - Today's Orange Theory Workout Intel - Friday 1/3/20 2G Power


Treadmill / Rower

Block 1

0.25 Mile Run

100m Row

0.2 Mile Run

150m Row

0.15 Mile Run

200m Row

0.1 Mile Run

250m Row


Block 2

0.2 Mile Run

100m Row

0.15 Mile Run

150m Row

0.1 Mile Run

200m Row


Block 3

0.15 Mile Run

100m Row

0.1 Mile Run

150m Row


Block 4

0.1 Mile Run

100m Row

Repeat The Following Until Time Is Called

30 Second All Out

30 Second Walking Recovery


Weight Floor

Block 1 - 4.5 Minutes

10/8/6 – Bosu - Dumbbell Pullover

10 - Side To Side Push-Up


Block 2 - 4.5 Minutes

10/8/6 - Kneeling Lateral Raise

10 - Plank Spider-Man


Block 3 - 4 Minutes

10/8/6 - Hip Hinge Low Row

10 – Bosu - Plank Jack


Block 4 - 5.5 Minutes

10/8/6 – Bosu - Burpee

10 – Bosu - Crunch

10 – Bosu - Back Extension

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