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Friday 12/20/19 2G Strength

OTFInsider.com - Today's Orange Theory Workout Intel - Friday 12/20/19 2G Strength


Treadmill

Block 1

2 Min Push

90 Second Base

60 Second Base @ 5-7%

90 Second Base

30 Second All Out

60 Second Walking Recovery


Block 2

90 Second Push

60 Second Base

60 Second Base @ 6-8%

90 Second Base

30 Second All Out

60 Second Walking Recovery



Block 3

30 Second Push

60 Second Base

30 Second Base @ 8%

90 Second Base

30 Second All Out

60 Second Walking Recovery


Block 4

30 Second Base @ 7-9%

90 Second Base

30 Second All Out



Rower / Weight Floor

Block 1

4 - Minibands - Lateral Walk

8 - Minibands - Db Bench To Squat

8 - Minibands - Hip Bridge


Block 2

90 Second Row (22-24 Stroke Rate)

4 – Dumbbell – Single Arm Lateral Lunges (Each Side)

8 - Power Sit Ups


Block 3

90 Second Row (22-24 Stroke Rate)

8 – Dumbbell - Lateral Bench Step Ups (Each Leg)

8 - Bench Sit Up To Sumo Squat

8 - Total Alternating Plank Leg Lift



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