OTFInsider.com Today's Orange Theory Workout Intel – Friday 9/16/22 3G
Treadmill
1 Minute Push
2 Minute Base
4 Minute Push
2 Minute Base
3 Minute Push
2 Minute Base
30 Second All Out
Rower - 14.5 Minutes
200m Row + 12 X Medicine Ball Overhead Tricep Extension
150m Row + 12 X Medicine Ball Overhead Tricep Extension
100m Row + 12 X Medicine Ball Overhead Tricep Extension
200m Row + 12 X Medicine Ball Good Morning
150m Row + 12 X Medicine Ball Good Morning
100m Row + 12 X Medicine Ball Good Morning
200m Row + 12 Total X Medicine Ball Halo
150m Row + 12 Total X Medicine Ball Halo
100m Row + 12 Total X Medicine Ball Halo
Reset And Row For Distance
Weight Floor - 14.5 Minutes
3 Rounds Of Work & Rest:
6 - 10 Each X Reverse Lunge, Rest
6 - 10 X Arnold Press, Rest
3 Rounds Of Work & Rest:
6 - 10 Each X Lateral Lunge
6 - 10 X Hammer Curl To Eccentric Bicep Curl
Bonus: Repeat As A Single Block Until Finisher
Finisher: 30 Second Of Alt Jump Lunges
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