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Friday 3/26/21 3G Strength

OTFInsider.com Today's Orange Theory Workout Intel – Friday 3/26/21 3G Strength

Treadmill

Block 1

90 Second Base @ 5-8%

1 Minute Base

90 Second Push

1 Minute Base

90 Second Run For Distance @ 3%



Block 2

90 Second Base @ 4-6%

45 Second Base

90 Second Push

45 Second Base

90 Second Run For Distance @ 2%


Rower

Block 1 - 6.5 Minutes

200m Row

20 - Power Squat To Front Press

200m Row

15 - Power Squat To Front Press

200m Row

10 - Power Squat To Front Press

200m Row

5 - Power Squat To Front Press


Block 2 - 6 Minutes

300m Row

10 - Reverse Lunge With Rotation

250m Row

10 - Reverse Lunge With Rotation

200m Row

10 - Reverse Lunge With Rotation

150m Row

10 - Reverse Lunge With Rotation

100m Row

10 - Reverse Lunge With Rotation



Weight Floor

Block 1 - 6.5 Minutes

6 Each Side - Suitcase Squat

6 Each - Hollow Hold Single Arm Close Grip Chest Press

6 Each - Half Kneeling Woodchop


Block 2 - 6 Minutes

6 Each Side - Goblet Transverse Squat

12 - Reciprocating Row

12 - Deadbug


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