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Wednesday 11/18/20 3G Strength

OTFInsider.com Today's Orange Theory Workout Intel – Wednesday 11/18/20 3G Strength


Treadmill

Block 1 - 3 Minutes

1 Minute Push @ 3%

1 Minute Base

1 Minute All Out @ 3%



Block 2 - 9.5 Minutes

60 Second Push @ 3%

60 Second Base

75 Second Push @ 3%

75 Second Base

90 Second Push @ 3%

90 Second Base

60 Second All Out @ 3%

30 Walking Recovery

30 Second All Out



Rower

Block 1 - 3 Minutes

1 Minute - Jump Squats

1 Minute - Squats

1 Minute - Iso Squats



Block 2 - 9.5 Minutes

350m Row

6 (Each Side) – Medicine Ball - Squat With Alternate Rotation

12 – Medicine Ball - Iso Squat Front Press

Repeat Until Time Is Called Reducing Row By 50m



Weight Floor

Block 1

8 – Mini Bands - Hip Bridge

8 – Mini Bands - Iso Plank Toe Taps



Block 2

8 - Sumo Squats

16 - Close Grip Chest Press

8 (Each Side) – Bench - Bird Dog Low Row



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