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Saturday 1/9/21 2G Strength

OTFInsider.com Today's Orange Theory Workout Intel – Saturday 1/9/21 2G Strength


Treadmill

Block 1

2 Minute Push

1 Minute Base

2 Minute Base @ 4%

1 Minute Base

1 Minute Push

30 Second All Out @ 4%



Block 2

90 Second Push

1 Minute Base

90 Second Base @ 5%

1 Minute Base

1 Minute Push

30 Second All Out @ 5%



Block 3

75 Second Push

1 Minute Base

75 Second Base @ 6%

1 Minute Base

1 Minute Push

30 Second All Out @ 6%



Rower / Weight Floor

Block 1 - 7.5 Minutes

8 - Mid Band - Bench Tap Front Squat

3 - Mid Band - Front Walk

12 - Mid Band - Plank Alternating Toe Tap


8 - Mid Band Bench Tap Front Squat

3 - Mid Band Front Walk

12 - Mid Band Plank Alternating Toe Tap


250m Row (24 Strokes Per Minute)

Repeat Exercises Until Time Is Called



Block 2 - 6.5 Minutes

8 - Dead Lift With Tempo

8 - Hip Hinge Swing

8 - Weighted Crunch


8 - Dead Lift With Tempo

8 - Hip Hinge Swing

8 - Weighted Crunch


250m Row (24 Strokes Per Minute)

Repeat Exercises Until Time Is Called



Block 3 - 6 Minutes

8 - Hip Bridge

8 - Hip Raise

4 (Each Side) - Half Get Up


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