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Friday - 9/18/20 3G Strength

OTFInsider.com Today's Orange Theory Workout Intel – 9/18/20 3G Strength

Treadmill

Block 1 - 6 Minutes

1 Minute @ 2%

1 Minute @ 4%

1 Minute @ 6%

1 Minute @ 8%

1 Minute @ 10%

1 Minute All Out @ 12%


Block 2 - 6.5 Minutes

1 Minute @ 12%

1 Minute @ 10%

1 Minute @ 8%

1 Minute @ 6%

1 Minute @ 4%

1 Minute @ 2%

30 Second All Out @ 1%


Rower - 14 Minutes

200m Row

5 - Medicine Ball - Squat

200m Row

10 - Medicine Ball - Squat

200m Row

15 - Medicine Ball - Squat

200m Row

5 - Medicine Ball - Squat To Press

200m Row

10 - Medicine Ball - Squat To Press

200m Row

15 - Medicine Ball - Squat To Press

200m Row

5 - Medicine Ball - Ground To Press

200m Row

10 - Medicine Ball - Ground To Press

200m Row

15 - Medicine Ball - Ground To Press

If Finished Complete As One

200m Row

5 - Medicine Ball - Squat

5 - Medicine Ball - Squat To Press

5 - Medicine Ball - Ground To Press


Weight Floor

Block 1 - 6 Minutes

10 - TRX - Chest Press

10 - Hip Hinge High Row

10 - Palms To Elbows (Total)


Block 2 - 6.5 Minutes

10 - TRX - Tricep Extensions

10 - Hip Hinge Low Row

5 - Side Plank Hip Dips (Each Side)

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