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Tuesday 9/30/20 2G Strength - 500m Benchmark Row

OTFInsider.com Today's Orange Theory Workout Intel – Tuesday 9/30/20 2G Strength - 500m Benchmark Row

Treadmill

Block 1 - 4 Minutes

.1 Mile Run For Distance

30 Second Walking Recovery

Repeat Until Time Is Called


Block 2 – 14 Minutes

2 Minute Push

1 Minute Base

30 Second All Out

1 Minute Walking Recovery

1.5 Minute Push

1 Minute Base

30 Second All Out

1 Minute Walking Recovery

1 Minute Push

1 Minute Base

30 Second All Out

1 Minute Walking Recovery

30 Second Push

1 Minute Base

30 Second All Out

30 Second Push

30 Second All Out


Rower - 4 Minutes

500m Benchmark Row

Body Weight Squats Until Time


Weight Floor - 14 Minutes

6 (Each Side) – Bench Step Down To Hammer Curl

8 - Close Grip Chest Press, X8

10 - Plank Pull Thorough, X10

12 – TRX - Alligator, X12

6 (Each Side) - TRX - Single Leg Dead Lift

Bottom of Form


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