OTF Workout Intel – Friday 10/1/21 3G ESP

OTFInsider.com Today's Orange Theory Workout Intel – Friday 10/1/21 3G ESP

Treadmill

Block 1

30 Seconds @ 2%

30 Seconds @ 3%

30 Seconds @ 4%

30 Seconds @ 5%

30 Seconds @ 6%

30 Seconds @ 7%

30 Second Base

30 Second All Out @1%

Block 2

30 Seconds @ 7%

30 Seconds @ 6%

30 Seconds @ 5%

30 Seconds @ 4%

30 Seconds @ 3%

30 Seconds @ 2%

30 Second Base

30 Second All Out @ 1%

Block 3

Repeat Either Tread Block 1 Or Tread Block 2.

Rower

Block 1

15 Stroke Row

10 Stroke Recovery Row

Repeat Until Time

Block 2

150m Push Row

100m Base Row

Repeat Until Time

Block 3

Your Choice, Repeat Either Row Block 1 Or 2

Weight Floor

Block 1

10 -TRX - Chest Press

8 - Bench – Dumbbell Chest Press

6 - Power Push Up

Repeat Until Time

Block 2

10 - TRX - Low Row

8 - Hip Hinge Low Row

6 - Seated Low Row With Power

Repeat Until Time

Block 3

10 - Crunch

8 - Crunch With Dumbbell

6 - Power Sit Up

Repeat Until Time