OTFInsider.com Today's Orange Theory Workout Intel – Sunday 11/12/23 2G
No Rowers
Treadmill
Block 1
2 Minute Push
45 Second Base
90 Second Push
45 Second Base
1 Minute Push
45 Second Base
30 Second Push
45 Second Base
2 Minute Push
Block 2
2 Minute Push
45 Second Base
90 Second Push
45 Second Base
1 Minute Push
45 Second Base
30 Second Push
45 Second Base
2 Minute Push
1 Minute All Out
Weight Floor
Block 1 - 10 Minutes
5 Minute To Do 3 Rounds Back To Back Of:
8 Each X Split Stance Single Arm Low Row (Explosive) (Front Foot On Bosu)
10 Total X Alt Bicycle Press (On The Floor)
When Done: Sit Up Holding Bosu In Front
5 Minute To Do 3 Rounds Back To Back Of:
8 Each X Front Loaded Single Arm Lateral Lunge
10 X Bridge (Feet On Bosu)
When Done: Plank Jack (Hands On Bosu)
Block 2 - 11 Minutes
5 Minute To Do 3 Rounds Back To Back Of:
10 X Hip Hinge Swing
8 Each X Goblet Split Squat (Explosive) (Back Foot On Bosu)
When Done: Sit Up Holding Bosu In Front
5 Minute To Do 3 Rounds Back To Back Of:
10 X Bridge Hold With Pullover (Back On Bosu)
10 Total X High Plank Switch Alt Low Row
When Done: Plank Jack (Hands On Bosu)
Finisher: 1 Minute Of Sit Up Holding Bosu In Front Or Plank Jack (Hands On Bosu)
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