OTFInsider.com Today's Orange Theory Workout Intel – Monday 4/10/23 3G
Treadmill
Block 1
30 Second Push
30 Second All Out
30 Second Walking Recovery
30 Second Push
30 Second Base
30 Second All Out
30 Second Walking Recovery
30 Second Push
1 Minute Base
30 Second All Out
30 Second Walking Recovery
30 Second All Out
Block 2
30 Second Push @ 3%
30 Second All Out @ 3%
30 Second Walking Recovery
30 Second Push @ 3%
30 Second Base
30 Second All Out @ 3%
30 Second Walking Recovery
30 Second Push
1 Minute Base
30 Second All Out @ 3%
30 Second Walking Recovery
30 Second All Out @ 3%
Rower
Block 1
30 Second Push Row
30 Second All Out Row
30 Second Recovery
30 Second Push Row
30 Second Base Row
30 Second All Out Row
30 Second Recovery
30 Second Push Row
1 Minute Base Row
30 Second All Out Row
30 Second Recovery
30 Second All Out Row
Block 2 - 6.5 Minutes
30 Second All Out Row
10 X Alt Reverse Lunges
Repeat Until Finisher: 30 Second All Out Row
Weight Floor
Block 1 - 6.5 Minutes
30 Second Of Alt Reverse Lunges
30 Second Of Push Presses
30 Second Rest
30 Second Of Alt Reverse Lunges
30 Second Hammer To Eccentric Bicep Curls
30 Second Of Push Presses
30 Second Rest
30 Second Of Alt Reverse Lunges
1 Minute Of Hammer To Eccentric Bicep Curls
30 Second Of Push Presses
30 Second Rest
30 Second Hammer To Eccentric Bicep Curls
Block 2 - 6.5 Minutes
6 Each X Single Arm March In Place
6 Each X Single Arm To Single Leg Lateral Step Up
6 Each X Bird Dog With Lateral Toe Tap
Finisher: Member’s Choice 30 Second Of Alt Reverse Lunges Or 30 Second Of Push Presses
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