OTFInsider.com Today's Orange Theory Workout Intel – Thursday 12/4/20 3G Strength
Treadmill
Block 1
1 Minute Base @ 5%
1 Minute Base @ 4%
1 Minute Base @ 3%
90 Second Base
30 Second All Out
1 Minute Walking Recovery
30 Second All Out @ 6%
Block 2
30 Second Base @ 6%
30 Second Base @ 5%
30 Second Base @ 4%
30 Second Base @ 3%
2 Minute Base
30 Second All Out
1 Minute Walking Recovery
30 Second All Out @ 6%
Rower
Block 1 - 6.5 Minutes
10 Stroke Row
12 - Medicine Ball - Ground To Press
Repeat Until Time
Record Your Distance
Block 2 - 6 Minutes
150m Row
12 - Medicine Ball - Ground To Press
Repeat Until Time
Beat Your Distance From Block 1
Weight Floor - 14 Minutes
5/10 - Chest Press
10 - Pullover
10 - Bench Tricep Extension
10 - Ab Dolly - Push Up To Oblique Knee Tuck
10 - Ab Dolly - Roll Out
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