OTFInsider.Com Today's Orange Theory Workout Intel – 9/22/20 3G Strength
Treadmill
Block 1 - 4.5 Minutes
45 Second Push
45 Second Base
90 Second Base @ 6%
45 Second Base
45 Second All Out
Walking Recovery
Block 2
90 Second Push
45 Second Base
45 Second Base @ 7%
45 Second Base
45 Second Push
45 Second All Out
1 Minute Walking Recovery
30 Second Push @ 8%
45 Second All Out
Walking Recovery
Rower
Block 1 - 4.5 Minutes
20 Stroke Row
12 - Jump Lunges
15 Stroke Row
12 - Jump Lunges
10 Stroke Row
12 - Jump Lunges
If Finished, Row For Distance
Block 2
20 Stroke Row
12 - Jump Lunges
20 Stroke Row
12 - Jump Lunges
15 Stroke Row
12 - Jump Lunges
15 Stroke Row
12 - Jump Lunges
10 Stroke Row
12 - Jump Lunges
10 Stroke Row
12 - Jump Lunges
If Finished, Row For Distance
Weight Floor
Block 1 - 4.5 Minutes
12 - Plank Pull Through
6 – Single Leg Kneel To Stand
Block 2
6 – Single Leg Suitcase Squat To Lateral Bench Step Up
8 – Single Arm Bench Reverse Fly In High Plank Position
16 - Decline Mountain Climbers
16 - Seated Rotation
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