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Saturday 11/29/19 3G Strength


OTFInsider.com - Today's Orange Theory Workout Intel - Saturday 11/29/19 3G Strength


SWITCH


Block 1

Treadmill

90 Second Push

1 Minute Walking Recovery

45 Second Push At 7%

45 Second Base At 1%

30 Second AO At 7%

1 Minute Walking Recovery

30 Second Push At 7%

30 Second Base At 1%

30 Second AO At 7%

Walking Recovery


Rower

250m Row

25 Squat Pulses

200m Row

20 Squat Pulses

150m Row

15 Squat Pulses

100m Row

10 Squat Pulses

Hold ISO Squat Until Time Is Called


Weight Floor

10 - Deadlift

10 - Bench Chest Press

10 (Each) - One Leg Low Row

10 (Total) - Weighted Reverse Lunge

10 - Seated Shoulder Press To Standing

Hold ISO Squat Until Time Is Called




Block 2

Treadmill

45 Second Push

1 Minute Walking Recovery

30 Second Push At 6%

30 Second Base At 1%

30 Second All Out At 6%

1 Minute Walking Recovery

30 Second Push At 6%

30 Second Base At 1%

30 Second All Out At 6%

Walking Recovery



Rower

100m Row

10 Squat Pulses

150m Row

15 Squat Pulses

200m Row

20 Squat Pulses

250m Row

25 Squat Pulses

Hold ISO Squat Until Time Is Called


Weight Floor

10 - Deadlift

10 - Bench Chest Press

10 (Each) - One Leg Low Row

10 (Total) - Weighted Reverse Lunge

10 - Seated Shoulder Press To Standing

Hold ISO Squat Until Time Is Called

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