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Monday 12/14/20 2G ESP

OTFInsider.com Today's Orange Theory Workout Intel – Monday 12/14/20 2G ESP


Treadmill

Block 1 - 5 Minutes

1 Minute Push

30 Second Base

45 Second Push @ 4-6%

45 Second Base

30 Second Push @ 4-6%

1 Minute Base

30 Second All Out @ 4-6%



Block 2 - 8 Minutes

2 Minute Push

1 Minute Base

90 Second Push

1 Minute Base

1 Minute Push

1 Minute Base

30 Second All Out @ 4-6%



Block 3 - 6.5 Minutes

30 Second Base @ 5%

30 Second All Out 5%

1 Minute Walking Recovery

30 Second Base @ 6%

30 Second All Out @ 6%

1 Minute Walking Recovery

30 Second Base @ 7%

30 Second All Out @ 7%

1 Minute Walking Recovery

30 Second Flat Road All Out



Weight Floor

Block 1 - 5 Minutes

8 - TRX - Pushups

16 - TRX - Running Man

Repeat Until Called, Finish With 30 Second All Out Row



Block 2 - 8 Minutes

8 - TRX - Bridge Row

12 - Ab Dolly - Oblique Knee Tucks

Repeat Until Called, Finish With 30 Second All Out Row



Block 3 - 6.5 Minutes

8/10/12 - Dumbbells - Squat To Shoulder Press

12 - Ab Dolly - Knee Tucks

16 - Swimmers

Repeat Until Called, Finish With 30 Second All Out Row

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