Friday 11/20/20 2G ESP Run/Row

OTFInsider.com Today's Orange Theory Workout Intel – Friday 11/20/20 2G ESP Run/Row

Link to 11/20/20 3G workout

Treadmill

Block 1 - 10.5 Minutes

1 Minute Push

1 Minute Base

0.1 Mile Run

30 Second Push Row

Repeat 0.1 Mile Run And 30 Sec Row, Adding 2% On Incline Each Time

Block 2 - 10.5 Minutes

3 Minute Push

0.1 Mile Run (Start At The Incline You Finished Block 1 At)

30 Second Push Row

Repeat 0.1 Mile Run And 30 Sec Row, Reducing Incline By 2% Each Time

Weight Floor

Block 1 - 10.5 Minutes

8 – Single Arm Low Row

8 – Single Arm Jump Jack With Shoulder Press

12 - Roll Out

12/14/16 - Hip Raise

12/14/16 - Sprinter Sit Up

Block 2: 10.5 Minutes

6 - Clean To Press (Each Side)

8 - Tricep Extensions

12 - Palms To Elbows (Total)

12/4/16 - Power Sit Up