Monday 1/11/21 3G ESP

OTFInsider.com Today's Orange Theory Workout Intel – Monday 1/11/21 3G ESP

Treadmill

Block 1

30 Second Push

45 Second Base

30 Second Push @ 3%

45 Second Base

30 Second Push @ 5%

45 Second Base

30 Second Push @ 7%

45 Second Base

2 Minute Run For Distance

Block 2

2 Minute Run For Distance @ 5%

1 Minute Walking Recovery

1 Minute All Out @ 3%

1 Minute Walking Recovery

30 Second All Out

Rower - 14 Minutes

150m Row

10 - Medicine Ball Bicep Curls

150m Row

10 - Medicine Ball Bicep Curls

150m Row

10 - Medicine Ball Bicep Curls

150m Row

10 - Medicine Ball Bicep Curls

300m Row

12 - Medicine Ball Reverse Lunge With Rotation

300m Row

12 - Medicine Ball Reverse Lunge With Rotation

600m Row

10 - Medicine Ball Bicep Curls

12 - Medicine Ball Reverse Lunge With Rotation

Weight Floor

Block 1 - 7 Minutes

6 - Seated Upper Cut To Stand

6 Each Side - Single Leg Dead Lift

12 - Alternating Lateral Lunge

Block 2 - 5.5 Minutes

12 - Sumo Goblet Squat

12 - Iso Hip Bridge Tricep Extension

12 - Plank With Alternating Leg Lift