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
