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Saturday 1/4/20 3G Endurance

OTFInsider.com - Today's Orange Theory Workout Intel - Saturday 1/4/20 3G Endurance


Treadmill

1 Minute Push

1 Minute Base

1 Minute Push

1 Minute Base

1 Minute Base @ 6%

1 Minute Base

1 Minute Base @ 6-7%

1 Minute Base

1 Minute Base @ 6-8%

1 Minute Base

30 Second Push

1 Minute Base

30 Second Push

1 Minute Base

30 Second Push

30 Second All Out



Rower

400m Row

20 - Medicine Ball Squat Jacks

400m Row

20 - Medicine Ball Squat Jacks

400m Row

20 - Medicine Ball Squat Jacks

300m Row

15 - Medicine Ball Squat Jacks

300m Row

15 - Medicine Ball Squat Jacks

300m Row

15 - Medicine Ball Squat Jacks

200m Row

10 - Medicine Ball Squat Jacks

200m Row

10 - Medicine Ball Squat Jacks

200m Row

10 - Medicine Ball Squat Jacks



Weight Floor

Block 1 - 5 Minute

6 – (Each Side) Suitcase Squat

8 - Goblet Sumo Squat To Frogger

10 - Alt Step-Ups -Total


Block 2 - 3 Minute

8 - Goblet Squat

10 - Alt Single Leg V-Up - Total



Block 3 - 4 Minute

6 - Seated Shoulder Press To Stand

10 - Bench Tap Squat Jump

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