OTFInsider.com - Today's Orange Theory Workout Intel - Friday 1/3/20 2G Power
Treadmill / Rower
Block 1
0.25 Mile Run
100m Row
0.2 Mile Run
150m Row
0.15 Mile Run
200m Row
0.1 Mile Run
250m Row
Block 2
0.2 Mile Run
100m Row
0.15 Mile Run
150m Row
0.1 Mile Run
200m Row
Block 3
0.15 Mile Run
100m Row
0.1 Mile Run
150m Row
Block 4
0.1 Mile Run
100m Row
Repeat The Following Until Time Is Called
30 Second All Out
30 Second Walking Recovery
Weight Floor
Block 1 - 4.5 Minutes
10/8/6 – Bosu - Dumbbell Pullover
10 - Side To Side Push-Up
Block 2 - 4.5 Minutes
10/8/6 - Kneeling Lateral Raise
10 - Plank Spider-Man
Block 3 - 4 Minutes
10/8/6 - Hip Hinge Low Row
10 – Bosu - Plank Jack
Block 4 - 5.5 Minutes
10/8/6 – Bosu - Burpee
10 – Bosu - Crunch
10 – Bosu - Back Extension
