Friday 11/20/20 3G ESP

OTFInsider.com Today's Orange Theory Workout Intel – Friday 11/20/20 3G ESP

Link to Today's 2G workout

Treadmill

Block 1 - 8.5 Minutes

3 Minute Push

1 Minute Base

0.1 Mile Run

30 Sec Second Walking Recovery

Increase Incline By 2% Each Round

Block 2 - 4 Minutes

3 Minute Push

1 Minute All Out

Rower

Block 1 - 8.5 Minutes

3 Minute Push Row

1 Minute Base Row

100m Row

20 Jumping Jacks

Increase Row By 50m Each Round

Block 2 - 4 Minutes

100m Row

10 Jumping Jacks

Increase Row By 50m Each Round

Weight Floor

Block 1 - 8 Minutes

6 (Each Side) - Single Arm Clean To Press

12 - Overhead Tricep Extension

12 - Palm To Elbows

12/16/20 - Sprinter Sit Ups

Block 2 - 4 Minutes

8 (Left Side) - Hip Hinge Low Row Tempo

8 (Left Side) - Single Arm Power Jack

8 (Right Side) - Hip Hinge Low Row Tempo

8 (Right Side) - Single Arm Power Jack

8/12/16 - Power Sit Up

Link to Today's 2G workout