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Today's Orange Theory Workout Intel – Friday 5/27/22 3G Mayhem 7 - All Out Darkness

OTFInsider.com Today's Orange Theory Workout Intel – Friday 5/27/22 3G Mayhem 7 - All Out Darkness


Treadmill

90 Second Push

30 Second Push @ 4%

45 Second Walking Recovery

90 Second Push

30 Second Push @ 5%

45 Second Walking Recovery

90 Second Push

30 Second Push @ 6%

45 Second Walking Recovery

90 Second Push

30 Second Push @ 7%

45 Second Walking Recovery

90 Second Push

30 Second Push @ 8%

45 Second Walking Recovery

30 Second Push @ 9%



Rower

90 Second To Do 25 X Squat Jacks And 150m Row

30 Second All Out Row

45 Second Recovery

90 Second To Do 20 X Squat Jacks And 150m Row

30 Second All Out Row

45 Second Recovery

90 Second To Do 15 X Squat Jacks And 150m Row

30 Second All Out Row

45 Second Recovery

90 Second To Do 10 X Squat Jacks And 150m Row

30 Second All Out Row

45 Second Recovery

90 Second To Do 5 X Squat Jacks And 150m Row

30 Second All Out Row

45 Second Recovery

30 Second All Out Row




Weight Floor - 14.5 Minutes

2 Rounds Of Back To Back Drop Set:

4 Heavy, 10 Light X Dead Lift

12 Total X Speed Skater Lunges

4 Heavy, 10 Light X Double Crunch

2 Rounds Of Back To Back Drop Set:

4 Heavy, 10 Light X Overhead Tricep Extension

12 Total X Running Man

4 Heavy, 10 Light X Double Crunch

2 Rounds Of Back To Back Drop Set:

4 Heavy, 10 Light X Alt Reverse Lunge

12 Total X Jump Lunge

4 Heavy, 10 Light X Double Crunch

If Finished Then Repeat Exercises Without Double Crunches At 8 Reps Until Finisher

Finisher: 30 Second Of Double Crunch


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