OTFInsider.com - Today's Orange Theory Workout Intel – 7/6/20 3G ESP
Treadmill
Block 1 - 3 Minutes
1 Minute Push
30 Second All Out
45 Second Walking Recovery
45 Second All Out
Block 2 - 5 Minutes
1 Minute Base @ 5%
1 Minute Base On Flat Road
1 Minute Base @ 6%
1 Minute Base On Flat Road
30 Second Base @ 7%
30 Second All Out @ 7%
Block 3 - 3 Minutes
1 Minute Push
30 Second All Out
45 Second Walking Recovery
45 Second All Out
Rower - Blocks 1 And 3 Are Timed With Treadmill
Block 1 - 3 Minutes
1 Minute Push
30 Second All Out
45 Second Recovery
45 Second All Out
Block 2 - 5 Minutes
90 Second Row For Distance
20 - Bodyweight Squats
60 Second Row For Distance
15 - Bodyweight Squats
30 Second Row For Distance
10 - Bodyweight Squats
Block 3 - 3 Minutes
1 Minute Push
30 Second All Out
45 Second Recovery
45 Second All Out
Weight Floor
3 Rounds Of -
10 - Hip Raise
10 - Alternating Plank Side Kicks
3 Rounds Of -
5 – Dumbbell - Deadlifts
5 (Each Side) - Bench Side Taps
10 - Alternating Bench Step Overs
If Finished, Do All Exercises In One Block Until Time Is Called
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