Throwback Workout – 4/16/19 3G Strength

OTFInsider.com - Today's Orange Theory Throwback Workout Intel – 4/16/19 3G Strength

Throwback Workout – 4/16/19 3G Strength

Treadmill

Block 1 - 6.5 Minute

1 Minute Base @ 4%

90 Second Base @ 1%

90 Second Base @ 5%

1 Minute Base @ 1%

1 Minute Base @ 6%

30 Second All Out @ 1%

Block 2 - 6 Minute

1 Minute Base @ 5%

1 Minute Base @ 1%

90s Base @ 6%

1 Minute Base @ 1%

1 Minute Base @ 7%

30s All Out @ 1%

Rower

Block 1 - 6.5 Minute

400m Row

8 – Medicine Ball - Alternating Reverse Lunge To Tricep Extension

200m Row

8 – Medicine Ball - Alternating Reverse Lunge To Tricep Extension

100m Row

8 – Medicine Ball - Alternating Reverse Lunge To Tricep Extension

Row For Distance

Block 2 - 6 Minute

400m Row

8 – Medicine Ball - Alternating Reverse Lunge

200m Row

8 – Medicine Ball - Alternating Reverse Lunge

100m Row

8 – Medicine Ball - Alternating Reverse Lunge

Weight Floor - 14 Minute

8 - Close Grip Chest Press

8 – Single Arm Low Row (Each Side)

8 - Alternating Bicep Curl (Total)

8 - Static Lunge (Each Side)