OTFInsider.com - Today's Orange Theory Workout Intel – Friday 2/7/20 3G Strength
Treadmill
Block 1
90 Second Push
90 Second Base
90 Second Base @ 5%
60 Second Base @ Flat Road
90 Second Base @ 6%
Walking Recovery
Block 2
60 Second Push
60 Second Base
60 Second Base @ 6%
60 Second Base @ Flat Road
60 Second Base @ 7%
Rower
Block 1
400m Row
10 – Mini Band - Front Raise
200m Row
10 – Mini Band - Front Raise
100m Row
10 – Mini Band - Front Raise
90 Second Row For Distance
Block 2
300m Row
10 – Mini Band - Front Raise
200m Row
10 – Mini Band - Front Raise
100m Row
10 – Mini Band - Front Raise
60 Second Row For Distance
Weight Floor
15 - Shoulder Press
10 - Bicep Curl
10 - Dumbbell Front Squat
10 - Kneeling Plank Bird Dog
10 - TRX - Low Row
