OTFInsider.com Today's Orange Theory Workout Intel – 9/6/20 3G Strength
Treadmill
Block 1
1 Minute Base @ 4%
1 Minute Push
1 Minute All Out
Block 2
1 Minute Push
45 Second Base
1 Minute Push @ 4%
45 Second Base
1 Minute Push @ 4%
1 Minute All Out
Block 3
1 Minute Push
1 Minute Base @ 4%
1 Minute All Out
Rower
Block 1 - 3 Minutes
Row For Distance - Record Your Distance
Block 2 - 5.5 Minutes
200m Row
10 - Alternating Jump Lunges
Note How Many Rounds You Complete
Block 3 - 3 Minutes
Row For Distance - Try To Beat Your Previous Distance
Weight Floor
Block 1 - 3 Minutes
10 – Mini Band - Low Band - Low Row
10 - Mini Band - Low Band - Neutral Front Raise
Block 2 - 9.5 Minutes
6/10 Drop Set - Chest Press
8 (Each Side) - Bench Single Arm Low Row
8 - Pullover
