OTFInsider.com - Today's Orange Theory Workout Intel – 7/9/20 3G Power
Treadmill
Block 1 - 14 Minutes
90 Second Push
30 Second Base
30 Second All Out
1 Minute Walking Recovery
90 Second Push
45 Second Base
30 Second All Out
75 Second Walking Recovery
90 Second Push
1 Minute Base
30 Second All Out
1 Minute Walking Recovery
1 Minute Push
1 Minute Base
30 Second All Out
Rower
Block 1 - 2.5 Minutes
250m Row
12 Reverse Lunges
250m Row
Hold Squat Until Time Is Called
Block 2 - 7 Minutes
500m Row
20 Reverse Lunges
350m Row
16 Reverse Lunges
150m Row
12 Reverse Lunges
Hold Squat Until Time Is Called
Block 3 - 2.5 Minutes
250m Row
12 Reverse Lunges
250m Row
Hold Squat Until Time Is Called
Weight Floor
Block 1 - 14 Minutes
10/8/6 - Low Bench Burpee To Squat Jack
8 - Palm To Elbows
Repeat For Three Sets
8 - Goblet Squats
8 (Each Leg) - Low Bench Reverse Lunge To Hop
8 - Low Bench Squat Jack
Repeat Until Time Is Called
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