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Friday 10/16/20 2G Strength

OTFInsider.com Today's Orange Theory Workout Intel – Friday 10/16/20 2G Strength

Treadmill

Block 1

3 Minute Base @ 4%

90 Second Base

2 Minute Base @ 5%

30 Second All Out @ 6%


Block 2

2 Minute Base @ 5%

90 Second Base

1 Minute Base @ 6%

30 Second All Out @ 7%


Block 3

1 Minute Base @ 6%

90 Second Base

30 Second Base @ 7%

30 Second All Out @ 8%


Block 4

30 Second All Out @ 8%

45 Second Walking Recovery

30 Second All Out @ 7%

45 Second Walking Recovery

30 Second All Out @ 6%


Rower - 3 Minutes

30 Second All Out Row

45 Second Recovery Row

30 Second All Out Row

45 Second Recovery Row

30 Second All Out Row


Weight Floor

Block 1 - 7 Minutes

8 - Ab Dolly - Pike To Knee Tuck

8 - Ab Dolly - Rollout

8 - Ab Dolly - Hamstring Curl


Block 2 - 10 Minutes

300m Row

8 - Bicep Curl To Uppercut

8 - Tricep Kickback

4 (Each Side) - Leg Raise

8 - Lateral Lunge To Scaption

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