OTFInsider.com Today's Orange Theory Workout Intel – Friday 10/16/20 2G Strength
Treadmill
Block 1
3 Minute Base @ 4%
90 Second Base
2 Minute Base @ 5%
30 Second All Out @ 6%
Block 2
2 Minute Base @ 5%
90 Second Base
1 Minute Base @ 6%
30 Second All Out @ 7%
Block 3
1 Minute Base @ 6%
90 Second Base
30 Second Base @ 7%
30 Second All Out @ 8%
Block 4
30 Second All Out @ 8%
45 Second Walking Recovery
30 Second All Out @ 7%
45 Second Walking Recovery
30 Second All Out @ 6%
Rower - 3 Minutes
30 Second All Out Row
45 Second Recovery Row
30 Second All Out Row
45 Second Recovery Row
30 Second All Out Row
Weight Floor
Block 1 - 7 Minutes
8 - Ab Dolly - Pike To Knee Tuck
8 - Ab Dolly - Rollout
8 - Ab Dolly - Hamstring Curl
Block 2 - 10 Minutes
300m Row
8 - Bicep Curl To Uppercut
8 - Tricep Kickback
4 (Each Side) - Leg Raise
8 - Lateral Lunge To Scaption
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