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Sunday 7/12/20 3G Strength

OTFInsider.com - Today's Orange Theory Workout Intel – 7/12/20 3G Strength

Treadmill

Block 1

1 Minute Base @ 6%

45 Second Base

1 Minute Base @ 7%

45 Second Base

30 Second AO @ 8%


Block 2

1 Minute Push @ 5%

45 Second Base

1 Minute Push @ 6%

45 Second Base

30 Second AO @ 7%

Block 3

1 Minute Push @ 5%

45 Second Base

30 Second Push @ 6%

45 Second Base

30 Second AO @ 6%


Rower

Block 1 - 4 Minutes

100m Row

30 Second Recovery Row

100m Row

30 Second Recovery Row

100m Row

30 Second Recovery Row

100m Row


Block 2 - 4 Minutes

30 Second Row For Distance

30 Second Recovery Row

30 Second Row For Distance

30 Second Recovery Row

30 Second Row For Distance

30 Second Recovery Row

30 Second Row For Distance

Block 3 - 3.5 Minutes

10 Stroke Max Row

30 Second Recovery Row

10 Stroke Max Row

30 Second Recovery Row

10 Stroke Max Row

30 Second Recovery Row

10 Stroke Max Row

Reverse Lunge Until Time



Weight Floor 13.5 Minutes

3 Rounds Of The Following Two Exercises

10 - Mid Band - Hip Bridge

10 - Mid Band - Static Crunch In And Out

Repeat The Following Exercises Until Time Is Called

6 - Dead Lift (Tempo)

6 - Step Down To Scaption

12 - Hip Hinge Swing

12 - Palm To Elbows

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