OTFInsider.com Today's Orange Theory Workout Intel – Thursday 2/4/21 3G ESP
Treadmill
Block 1 - 6.5 Minutes
Run For Distance
Block 2
1 Minute Base @ 3%
1 Minute Base @ 4%
1 Minute Base @ 5%
90 Second Base
1 Minute Base @ 6%
30 Second All Out
Rower
Block 1
20 Second Push Row
40 Second Recovery Row
30 Second Push Row
30 Second Recovery Row
40 Second Push Row
20 Second Recovery Row
30 Second Push Row
30 Second Recovery Row
20 Second Push Row
40 Second Recovery Row
90 Second All Out Row
Block 2 - 6 Minutes
100m Row
20 - Jump Lunges
150m Row
20 - Jump Lunges
200m Row
20 - Jump Lunges
250m Row
20 - Jump Lunges
Row For Distance Until Time Is Called
Weight Floor
Block 1
20 Second Front Jack
40 Second Ground To Press
30 Second Front Jack
30 Second Ground To Press
40 Second Front Jack
20 Second Ground To Press
30 Second Front Jack
30 Second Ground To Press
20 Second Front Jack
40 Second Ground To Press
90 Second Sit Up To Toss
Block 2 - 6 Minutes
8 - Incline Bench Situp To Stand To Shoulder Press
10 - Lateral Lunge
16 - Incline Bench Chest Press
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