OTFInsider.com - Today's Orange Theory Workout Intel - Friday 1/24/20 3G ESP
Treadmill
90 Second Push
1 Minute Base
60 Second Push @ 2%
1 Minute Base
30 Second Push @ 3%
1 Minute Base
30 Second All Out
Walking Recovery
1 Minute All Out
Walking Recovery
45 Second All Out
Walking Recovery
30 Second All Out
Walking Recovery
45 Second All Out
Walking Recovery
1 Minute All Out
Rower
400m Row
12 - Medicine Ball - Squat To Press
350m
12 - Medicine Ball - Squat To Press
300m Row
12 - Medicine Ball - Squat To Press
250m Row
12 - Medicine Ball - Squat To Press
200m Row
112 - Medicine Ball - Squat To Press
150m Row
12 - Medicine Ball - Squat To Press
100m Row
12 - Medicine Ball - Squat To Press
Row For Distance Until Time Is Called
Weight Floor
Block 1
1 (Each Side)– Dumbbell - Alternating Reverse Lunge (Each)
1/2/3/4/5/6 - Half Neutral Thruster
Complete 6 Sets Of Both Exercises Above Then
6 – Dumbbell - Burpee To Bicep Curl
Block 2
1 - Plank Jack
1/2/3/4/5/6 - Press Up
Complete 6 Sets Of Both Exercises Above Then
6 – Dumbbell - Burpee To Bicep Curl
Block 3
1 - Bench Sit Up
1/2/3/4/6 - Bench Squat Jump
Complete 6 Sets Of Both Exercises Above Then
6 - Dumbbell - Burpee To Bicep Curl
