OTFInsider.com - Today's Orange Theory Workout Intel - Friday 11/22/19 3G Strength
Tread
Block 1
1 Minute Push @ 5%
45 Second Base
1 Minute Push @ 3%
45 Second Base
1 Minute Push @ 1%
45 Second Base
Block 2
0.1 Mile All Out @ 5%
45 Second Walking Recovery
0.1 Mile All Out @ 3%
45 Second Walking Recovery
0.1 Mile All Out @ 1%
45 Second Walking Recovery
0.1 Mile All Out @ 3%
45 Second Walking Recovery
0.1 Mile All Out @ 5%
45 Second Walking Recovery
Rower
Block 1
200m Row
6 - Full Body Squat
Repeat 200m Row And Increase Body Squat By 2 Until Time Is Called
Note Total Distance
Block 2
Row The Total Distance From Block 1
25 - Full Body Squat
Row Until Time Is Called
Weight Floor
6/10 - Bicep Curl
8 - Plank To Elbows
Repeat For 3 Sets
6/10 - Hip Hinge Low Row
8 - Tricep Extension
Repeat For 3 Sets
