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Tuesday 12/29/20 3G Power

OTFInsider.com Today's Orange Theory Workout Intel – Tuesday 12/29/20 3G Power


Treadmill

Block 1

30 Second Push

30 Second Base

30 Second Push

30 Second All Out

1 Minute Walking Recovery

30 Second Push

30 Second Base

30 Second All Out



Block 2

30 Second Push

45 Second Base

45 Second All Out

45 Second Walking Recovery

30 Second Push

45 Second All Out


Block 3

1 Minute All Out

30 Second Walking Recovery

1 Minute All Out



Rower

Block 1 - 4.5 Minutes

150m All Out Row

12 - Medicine Ball Front Press

150m All Out Row

12 - Medicine Ball Front Press

150m All Out Row

12 - Medicine Ball Front Press

150m All Out Row

12 - Medicine Ball Front Press



Block 2 - 4 Minutes

30 Second All Out Row

12 - Medicine Ball Front Press

30 Second All Out Row

12 - Medicine Ball Front Press

30 Second All Out Row

12 - Medicine Ball Front Press

30 Second All Out Row

12 - Medicine Ball Front Press



Block 3

1 Minute All Out Row

30 Second Recovery Row

1 Minute All Out Row



Weight Floor

Block 1 - 4.5 Minutes

12 - Neutral Full Thruster

12 - TRX - Power Pull Up

8 - Neutral Full Thruster

8 – TRX - Power Pull Up

4 - Neutral Full Thruster

4 – TRX - Power Pull Up



Block 2 - 4 Minutes

12 - Squat To Bicep Curl

12 - TRX - Tricep Extension

8 - Squat To Bicep Curl

8 - TRX - Tricep Extension

4 - Squat To Bicep Curl

4 - TRX - Tricep Extension



Bock 3 - 2.5 Minutes

1 Minute - Dumbbell Burpee With Mountain Climbers

30 Second Recovery

1 Minute - Burpee With Plank Jacks


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