Saturday - 9/19/20 3G Power

OTFInsider.com Today's Orange Theory Workout Intel – 9/19/20 3G Power

Treadmill

Block 1

1 Minute Push

1 Minute Base

30 Second Push

30 Second All Out

Block 2

30 Second All Out

30 Second Walking Recovery

30 Second All Out

1 Minute Walking Recovery

30 Second All Out

90 Second Walking Recovery

30 Second All Out

Block 3

1 Minute Push

1 Minute Base

30 Second Push

30 Second All Out

Rower

Block 1 - 3 Minutes

150m Row

5 - Squat Jacks

150m Row

10 - Squat Jacks

150m Row

15 - Squat Jacks

Squat Hold Til Time

Block 2

30 Second All Out Row

30 Second Recovery Row

30 Second All Out Row

1 Minute Recovery Row

30 Second All Out Row

90 Second Recovery Row

30 Second All Out Row

Block 3 - 3 Minutes

150m Row

15 - Squat Jacks

150m Row

10 - Squat Jacks

150m Row

5 - Squat Jacks

Hold Squat Until Time Is Called

Weight Floor

Block 1 - 3 Minutes

10 - Low Bench Alternating Toe Tap

10/8/6 - Hip Hinge Reverse Fly (Tempo)

Block 2 - 5 Minutes

10/8/6 - Balance Bicep Curl Each

10/8/6 - Low Bench Plank Jack To Decline Push Up

Block 3 - 3 Minutes

20 - Low Bench Running Man

10/8/6 - Dumbbell - Tricep Extension (Tempo)