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Monday 12/28/20 2G Strength

OTFInsider.com Today's Orange Theory Workout Intel – Monday 12/28/20 2G Strength


Treadmill

Block 1

90 Second Base @ 5%

1 Minute Base

90 Second Base @ 7%

1 Minute Base

30 Second Base @ 9%

30 Second All Out



Block 2

2 Minute Base @ 4%

1 Minute Base

90 Second Base @ 6%

1 Minute Base

30 Second Base @ 8%

30 Second All Out



Block 3

3 Minute Base @ 3%

1 Minute Base

90 Second Base @ 5%

1 Minute Base

30 Second Base @ 7%

30 Second All Out


Rower / Weight Floor

Block 1 - 6 Minutes

150m Row (Once Only) @ 26 Strokes Per Minute

4/8 (Drop Set) - Single Arm Chest Press (Each Side)

12 - Double Crunch



Block 2 - 6.5 Minutes

150m Row (Once Only) @ 25 Strokes Per Minute

4/8 (Drop Set) - Bench Single Arm Low Row (Each Side)

12 - Decline Mountain Climbers



Block 3 - 7.5 Minutes

150m Row (Once Only) @ 24 Strokes Per Minute

4/8 (Drop Set) - Tricep Extension

4/8 (Drop Set) - Hammer Curl


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