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Orange Theory Workout Intel – Friday 3/25/22 3G Strength

OTFInsider.com Today's Orange Theory Workout Intel – Friday 3/25/22 3G Strength


Treadmill

Block 1 (5 Mins)

30 Second Base At 7%

1 Minute Base

30 Second Base At 8%

1 Minute Base

30 Second Base At 9%

1 Minute Base

30 Second All Out At 7-9%


Block 2 (8 Mins)

90 Second Base At 3%

1 Minute Base

90 Second Base At 4%

1 Minute Base

90 Second Base At 5%

1 Minute Base

30 Second All Out At 3-5%


Rower

Block 1 (5 Mins)

15 Stroke Row (120-180m)

10 Stroke Recovery

15 Stroke Row (120-180m)

5 Each X MB Reverse Lunge With Torso Rotation

Repeat Until Time



Block 2 (8 Mins)

500m Row

5 Each X MB Reverse Lunge With Torso Rotation

400m Row

5 Each X MB Reverse Lunge With Torso Rotation

300m Row

5 Each X MB Reverse Lunge With Torso Rotation

Row For Distance


Weight Floor

Block 1 (5 Mins)

8 Each X Floor Single Arm Chest Press

8 X Iso Hip Bridge With Pullover

12 X Seated Knee Tucks

Repeat Until Time


Bock 2 (8 Mins)

5 X Seated Overhead Tricep Extension

5 X TRX High Row To A Y Raise

10 X TRX Kneeling Rollout

Repeat Until Time


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