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Tuesday - 9/22/20 3G Strength

OTFInsider.Com Today's Orange Theory Workout Intel – 9/22/20 3G Strength


Treadmill

Block 1 - 4.5 Minutes

45 Second Push

45 Second Base

90 Second Base @ 6%

45 Second Base

45 Second All Out

Walking Recovery


Block 2

90 Second Push

45 Second Base

45 Second Base @ 7%

45 Second Base

45 Second Push

45 Second All Out

1 Minute Walking Recovery

30 Second Push @ 8%

45 Second All Out

Walking Recovery



Rower

Block 1 - 4.5 Minutes

20 Stroke Row

12 - Jump Lunges

15 Stroke Row

12 - Jump Lunges

10 Stroke Row

12 - Jump Lunges

If Finished, Row For Distance


Block 2

20 Stroke Row

12 - Jump Lunges

20 Stroke Row

12 - Jump Lunges

15 Stroke Row

12 - Jump Lunges

15 Stroke Row

12 - Jump Lunges

10 Stroke Row

12 - Jump Lunges

10 Stroke Row

12 - Jump Lunges

If Finished, Row For Distance


Weight Floor

Block 1 - 4.5 Minutes

12 - Plank Pull Through

6 – Single Leg Kneel To Stand


Block 2

6 – Single Leg Suitcase Squat To Lateral Bench Step Up

8 – Single Arm Bench Reverse Fly In High Plank Position

16 - Decline Mountain Climbers

16 - Seated Rotation


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