OTFInsider.com - Today's Orange Theory Workout Intel - Friday 12/20/19 2G Strength
Treadmill
Block 1
2 Min Push
90 Second Base
60 Second Base @ 5-7%
90 Second Base
30 Second All Out
60 Second Walking Recovery
Block 2
90 Second Push
60 Second Base
60 Second Base @ 6-8%
90 Second Base
30 Second All Out
60 Second Walking Recovery
Block 3
30 Second Push
60 Second Base
30 Second Base @ 8%
90 Second Base
30 Second All Out
60 Second Walking Recovery
Block 4
30 Second Base @ 7-9%
90 Second Base
30 Second All Out
Rower / Weight Floor
Block 1
4 - Minibands - Lateral Walk
8 - Minibands - Db Bench To Squat
8 - Minibands - Hip Bridge
Block 2
90 Second Row (22-24 Stroke Rate)
4 – Dumbbell – Single Arm Lateral Lunges (Each Side)
8 - Power Sit Ups
Block 3
90 Second Row (22-24 Stroke Rate)
8 – Dumbbell - Lateral Bench Step Ups (Each Leg)
8 - Bench Sit Up To Sumo Squat
8 - Total Alternating Plank Leg Lift
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