Today's Orange Theory Workout Intel – Friday 6/28/24 3G

OTFInsider.com Today's Orange Theory Workout Intel – Friday 6/28/24 3G

Repeat of 6/13/24 3G

Treadmill

Block 1 - 8.25 Minutes

45 Second Push

30 Second Base

45 Second Push

30 Second Base

45 Second Push

30 Second Base

30 Second All Out

30 Second Walking Recovery

30 Second Push

30 Second Push @ 2%

30 Second Push @ 3%

30 Second Push @ 4%

30 Second Push @ 5%

30 Second Push @ 6%

30 Second All Out

Block 2 - 4 Minutes

30 Second Push

30 Second All Out

30 Second Walking Recovery

30 Second Push

30 Second All Out

30 Second Walking Recovery

30 Second Push

30 Second All Out

Rower

Block 1 - 8.25 Minutes

90 Second Row For Time

16 Total X Butt Kicks

16 Total X Shuffle

16 Total X Speed Skaters

Repeat Until Time Called

Block 2 - 4 Minutes

30 Second Push Row

30 Second All Out Row

30 Second Recovery

30 Second Push Row

30 Second All Out Row

30 Second Recovery

30 Second Push Row

30 Second All Out Row

Weight Floor

Block 1 - 8.25 Minutes

Two Rounds:

6 X Clean

6 X Chest Press

Two Rounds:

6 Each X Goblet Step Down Toe Tap

6 X Trx Squat To Stand

If Finished There Repeat All Exercises As A Single Block

Block 2 - 4 Minutes

6 X Goblet Squat To Stand

6 X Alt 90 Degree Pop Squat

6 X Seated Tricep Extension