OTFInsider.com Today's Orange Theory Workout Intel – Friday 10/9/20 3G Power
Treadmill
Block 1
1 Minute Push
30 Second All Out
1 Minute Walk Recovery
45 Second All Out
75 Second Walk Recovery
1 Minute All Out
Block 2
1 Minute Push
30 Second Base
1 Minute Push
30 Second All Out
60 Second Walk Recovery
45 Second All Out
75 Second Walk Recovery
60 Second All Out
Rower
Block 1
100m Row
10 - Medicine Ball - Front Jack
100m Row
10 - Medicine Ball - Squat To Press
100m Row
10 - Iso Squat Front Raise
Repeat Until Time Is Called Adding 50m To Row Each Round
Weight Floor
Block 1
16 - Alternating Jump Lunges
8 - Deadlift
12 - Alternating Side Lateral Lunge To Scaption
Block 2
4 (Each Side) - SA Snatches
8 - TRX - Bride Low Row
4 (Each Side) - Alternating Lunge To Rotation
