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Friday - 7/10/20 3G ESP

OTFInsider.com - Today's Orange Theory Workout Intel – 7/10/20 3G ESP

Treadmill - 12.5 Minutes

5.5 Minute Run For Distance (Note Distance)

90 Second Walking Recovery

5.5 Minute Run For Distance (Beat Previous Distance)


Rower - 12.5 Minutes

90 Second Row For Distance (Note Distance)

10 Squat To Press With Rotation

Row Previous Distance Reduce By 50m

10 Squat To Press With Rotation

Repeat Until Time Is Called, Reducing By 50m Each Time. After Your Down To 100m, Row For Distance Until Time.


Weight Floor 12.5 Minutes

10 (Each Side) - Side Plank Hip Dip

10 - Toe Reach

Repeat Above Three Times

5 (Each Side) - Suitcase Squat

10 - Plank Pull Through

5 (Each Side) - Hollow Hold Single Arm Close Chest Press

5 (Each Side) - Balance Bicep Curl

Repeat Until Time



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