OTFInsider.Com Today's Orange Theory Workout Intel – 9/24/20 3G ESP
Treadmill
Block 1
1 Minute Base @ 3%
1 Minute Base @ 4%
1 Minute Base @ 5%
1 Minute Base
30 Second Push
30 Second All Out
45 Second Walking Recovery
30 Second All Out @ 5%
Block 2
1 Minute Base @ 5%
1 Minute Base @ 4%
1 Minute Base @ 3%
1 Minute Base
30 Second Push
30 Second All Out
45 Second Walking Recovery
30 Second All Out @ 5%
Rower
Block 1
250m Row
15 Pulsing Squats
Complete 4 Rounds, Reducing Row By 50m Each Round
30 Second All Out Row
Block 2
100m Row
15 Pulsing Squats
Complete 4 Rounds, Increase Row By 50m Each Round
30 Second All Out Row
Weight Floor
Block 1 - 6.25 Minutes
10 - Bosu - Single Arm Chest Press
15 - Bosu - Pull Over
15 - Bosu - Kneeling Tricep Extension
Block 2 - 6.25 Minutes
12 - Bosu - Kneeling Lateral Raise
12 - Bosu - Plank Jack
12 - Bosu - Back Extension
8 (Each Side) – Bosu - Lateral Crunch
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