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Saturday 1/11/20 3G Power

OTFInsider.com - Today's Orange Theory Workout Intel - Saturday 1/11/20 3G Power


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Treadmill

Block 1 - 4 Minutes

2 Minute Push

90 Second Base

30 Second All Out


Block 2 - 3 Minutes

1 Minute Push

90 Second Base

30 Second All Out


Block 3 - 2 Minutes

30 Second Push

1 Minute Base

30 Second All Out


Block 4 - 90 Seconds

30 Second All Out

30 Second Walk

30 Second All Out



Rower

Block 1 - 4 Minutes

100m Row

12 - Squat Jack

100m Row

12 - Squat Jack

100m Row

12 - Squat Jack

100m Row

12 - Squat Jack

Hold Squat Until Time Is Called


Block 2 - 3 Minutes

100m Row

12 - Squat Jump

100m Row

12 - Squat Jump

100m Row

12 - Squat Jump

Hold Squat Until Time Is Called



Block 3 - 2 Minutes

100m Row

12 Reverse Lunges

100m Row

12 Reverse Lunges

100m Row

12 Reverse Lunges

Hold Squat Until Time Is Called


Block 4

100m Row

12 Reverse Lunges

100m Row

12 Reverse Lunges

Hold Squat Until Time Is Called



Weight Floor

Block 1 - 4 Minutes

10 (Each Side) - BOSU - Split Leg Crunch

10 – BOSU - Plank Jack


Block 2 - 3 Minutes

5 - BOSU - Burpee

10 - Plank Spider-Man



Block 3 - 2 Minutes

10 (Each Side) – BOSU - Side Plank Hip Dip


Block 4 - 90 Seconds

10 (Each Side) - Lateral Crunch

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