OTFInsider.com Today's Orange Theory Workout Intel – 9/9/20 3G Endurance
Treadmill
Block 1
30 Second Push
30 Second Base
60 Second Push
60 Second Base
90 Second Push
90 Second Base
30 Second All Out
Block 2
90 Second Push
90 Second Base
60 Second Push
60 Second Base
30 Second Push
30 Second All Out
Rower
Block 1 - 6.5 Minutes
90 Second Row
12 Reverse Lunges
Repeat Until Time - Note Total Distance
Block 2 – 6 Minutes
Row Your Distance From Block 1
12 - Reverse Lunges
100m Row
Weight Floor
Block 1
20 – Bosu Ball - Alt Shoulder Presses
15 – Bosu Ball - Chest Flys
10 – Bosu Ball - Single-Leg Crunches
Repeat Until Time
Block 2
15 – TRX - High Rows
15 – Bosu Ball - Overhead Pull Over
10 (Each Side) – Bosu Ball - Lateral Side Crunches
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