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Thursday 10/29/20 3GHell Week – Nightmare on Arms Street

OTFInsider.com Today's Orange Theory Workout Intel – Thursday 10/29/20 3G

Hell Week – Nightmare on Arms Street

Treadmill

Block - 14 Minutes

1 Minute Push

1 Minute Base @ 4%

1 Minute Push

30 Second Base

1 Minute Push

1 Minute Base @ 5%

1 Minute Push

30 Second Base

1 Minute Push

1 Minute Base @ 6%

1 Minute Push

30 Second Base

1 Minute Push

1 Minute Base @ 7%

1 Minute Push

30 Second All Out


Rower - 14 Minutes

600m Row

25 Squat Jacks

25 Pulsing Squats

500m Row

25 Squat Jacks

25 Pulsing Squats

400m Row

25 Squat Jacks

25 Pulsing Squats

300m Row

25 Squat Jacks

25 Pulsing Squats

200m Row

25 Squat Jacks

25 Pulsing Squats

100m Row

25 Squat Jacks

25 Pulsing Squats

Row For Distance Until Time Is Called


Floor Block

4/8/12 - Seated Hammer Curl

8/12/16 - Bicep Curl To Shoulder Press

12/16/20 - TRX - Low Row

4/8/12 - Seated Tricep Extension

8/12/16 - Bench Tricep Extension

12/16/20 - Tricep Pushup



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