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Tuesday 11/26/19 3G Strength

OTFInsider.com - Today's Orange Theory Workout Intel - Tuesday 11/26/19 3G Strength


Treadmill

Block 1

1 Minute Base @ 6%

45 Second Base @ Flat Road

1 Minute Base @ 7%

45 Second Base @ Flat Road

30 Second Base @ 8%

Walking Recovery


Block 2

1 Minute Base @ 5%

45 Second Base @ Flat Road

1 Minute Base @ 6%

45 Second Base @ Flat Road

30 Second Base @ 7%

Walking Recovery


Block 3

1 Minute Base @ 4%

45 Second Base @ Flat Road

1 Minute Base @ 5%

45 Second Base @ Flat Road

30 Second Base @ 6%

Walking Recovery



Rower

Block 1

100m Row

30 Second Recovery Row

100m Row

30 Second Recovery Row

100m Row

30 Second Recovery Row

100m Row

30 Second Recovery Row

Alt Reverse Lunge Until Time Is Called

Block 2

30 Second Row

30 Second Recovery Row

30 Second Row

30 Second Recovery Row

30 Second Row

30 Second Recovery Row

30 Second Row

30 Second Recovery Row

Alt Reverse Lunge Until Time Is Called

Block 3

10 Stroke Row

10 Stroke Recovery Row

Alt Reverse Lunge Until Time Is Called



Weight Floor

10 – Mini Band - Mid Band - Hip Bridge

10 – Mini Band - Mid Band - Static Crunch In And Out

Complete 3 Rounds


Repeat Below Until Time Is Called

6 (Each Side) - Step Down To Bicep Curls

6 - Dead Lift

6 - Hip Hinge Reverse Grip Low Row



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