OTFInsider.com - Today's Orange Theory Throwback Workout Intel – 4/16/19 3G Strength
Throwback Workout – 4/16/19 3G Strength
Treadmill
Block 1 - 6.5 Minute
1 Minute Base @ 4%
90 Second Base @ 1%
90 Second Base @ 5%
1 Minute Base @ 1%
1 Minute Base @ 6%
30 Second All Out @ 1%
Block 2 - 6 Minute
1 Minute Base @ 5%
1 Minute Base @ 1%
90s Base @ 6%
1 Minute Base @ 1%
1 Minute Base @ 7%
30s All Out @ 1%
Rower
Block 1 - 6.5 Minute
400m Row
8 – Medicine Ball - Alternating Reverse Lunge To Tricep Extension
200m Row
8 – Medicine Ball - Alternating Reverse Lunge To Tricep Extension
100m Row
8 – Medicine Ball - Alternating Reverse Lunge To Tricep Extension
Row For Distance
Block 2 - 6 Minute
400m Row
8 – Medicine Ball - Alternating Reverse Lunge
200m Row
8 – Medicine Ball - Alternating Reverse Lunge
100m Row
8 – Medicine Ball - Alternating Reverse Lunge
Weight Floor - 14 Minute
8 - Close Grip Chest Press
8 – Single Arm Low Row (Each Side)
8 - Alternating Bicep Curl (Total)
8 - Static Lunge (Each Side)
