OTFInsider.com Today's Orange Theory Workout Intel – Thursday 7/7/22 2G Run / Row
Treadmill / Rower
Block 1 - 10.5 Minutes
0.25 Miles Run + 250m Row
0.25 Miles Run + 200m Row
0.25 Miles Run + 150m Row
0.25 Miles Run + 100m Row
Reset And Run For Distance
Block 2 - 10.5 Minutes
0.25 Miles Run + 100m Row
0.25 Miles Run + 150m Row
0.25 Miles Run + 200m Row
0.25 Miles Run + 250m Row
Reset And Run For Distance
Weight Floor
Block 1 - 10.5 Minutes
3 Rounds Of Back To Back Exercises:
30 Second Of Bench Tricep Extensions
30 Second Of Bench Chest Fly
30 Second Of Bench Reciprocating Shoulder Press
1 Minute To Do 10 X Reverse Grip Low Row
30 Second Of Bench Tricep Extensions
30 Second Of Bench Chest Fly
30 Second Of Bench Reciprocating Shoulder Press
30 Second Rest
1 Min Of 4 High Knees To 4 High Plank Alternating Knee Drive
Block 2 - 10.5 Minutes
3 Rounds Of Back To Back Exercises:
30 Second Of Front Loaded Reverse Lunges
30 Second Of Deadlift
30 Second Of Squat
1 Min To Do 8 Total X High Plank To Low Plank
30 Second Of Front Loaded Reverse Lunges
30 Second Of Deadlift
30 Second Of Squat
30 Second Rest
Finisher: 1 Min Of 4 High Knees To 4 High Plank Alternating Knee Drive
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