OTFInsider.com Today's Orange Theory Workout Intel – Sunday 4/17/22 3G
Treadmill
Block 1
45 Second Base @ 2%
45 Second Base @ 3%
45 Second Base @ 4%
45 Second All Out @ 5%
Block 2
45 Second Base @ 5%
45 Second Base @ 4%
45 Second Base @ 3%
45 Second All Out @ 2%
Block 3
45 Second Base @ 6%
1 Minute Base
45 Second Base @ 7%
1 Minute Base
45 Second Base @ 8%
Block 4
45 Second Base @ 8%
1 Minute Base
45 Second Base @ 7%
1 Minute Base
45 Second Base @ 6%
Block 5
45 Second Push
45 Second Base
45 Second Push
45 Second All Out
Rower
Block 1 - 3 Minutes
20 X Squats
Row For Distance - Remember Your Distance
Block 2 - 3 Minutes
20 X Squats
Row For Distance - Try To Beat Your Distance From Block 1
Weight Floor
Block 1 - 4.25 Minutes Work & Rest
8 Total X Alt Pop Squat, Rest
6 - 8 X Trx Low Row (Explosive Tempo), Rest
6 - 8 X Chest Press (Explosive Tempo), Rest
Block 2 - 4.25 Minutes - Work & Rest
8 Total X Lateral Hop Overs With Floor Tap, Rest
6 - 8 X Trx Chest Press (Explosive Tempo), Rest
6 - 8 X Hip Hinge Low Row (Explosive Tempo), Rest
Block 3 - 3 Minutes
45 Second Of Side Plank (Left side)
45 Second Of Plank Shoulder Taps
45 Second Of Side Plank (Right Side)
Finisher: 45 Second Of Plank Shoulder Taps
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