OTFInsider.com - Today's Orange Theory Workout Intel - Saturday 11/29/19 3G Strength
SWITCH
Block 1
Treadmill
90 Second Push
1 Minute Walking Recovery
45 Second Push At 7%
45 Second Base At 1%
30 Second AO At 7%
1 Minute Walking Recovery
30 Second Push At 7%
30 Second Base At 1%
30 Second AO At 7%
Walking Recovery
Rower
250m Row
25 Squat Pulses
200m Row
20 Squat Pulses
150m Row
15 Squat Pulses
100m Row
10 Squat Pulses
Hold ISO Squat Until Time Is Called
Weight Floor
10 - Deadlift
10 - Bench Chest Press
10 (Each) - One Leg Low Row
10 (Total) - Weighted Reverse Lunge
10 - Seated Shoulder Press To Standing
Hold ISO Squat Until Time Is Called
Block 2
Treadmill
45 Second Push
1 Minute Walking Recovery
30 Second Push At 6%
30 Second Base At 1%
30 Second All Out At 6%
1 Minute Walking Recovery
30 Second Push At 6%
30 Second Base At 1%
30 Second All Out At 6%
Walking Recovery
Rower
100m Row
10 Squat Pulses
150m Row
15 Squat Pulses
200m Row
20 Squat Pulses
250m Row
25 Squat Pulses
Hold ISO Squat Until Time Is Called
Weight Floor
10 - Deadlift
10 - Bench Chest Press
10 (Each) - One Leg Low Row
10 (Total) - Weighted Reverse Lunge
10 - Seated Shoulder Press To Standing
Hold ISO Squat Until Time Is Called
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