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Monday 4/5/21 3G ESP

OTFInsider.com Today's Orange Theory Workout Intel – Monday 4/5/21 3G ESP

Treadmill - 14.5 Minutes

0.1 Mile Run

30 Second Walking Recovery

0.2 Mile Run

45 Second Walking Recovery

0.3 Mile Run

1 Minute Walking Recovery

0.4 Mile Run

75 Second Walking Recovery

0.5 Mile Run

90 Second Walking Recovery

Run For Distance



Rower

Block 1 - 2.5 Minutes

300m Row

25 - Squat Jacks

Reset And Row For Distance, Record Your Distance


Block 2 - 3 Minutes

400m Row

20 - Squat Jacks

Reset And Row For Distance, Try To Beat Your Previous Distance


Block 3 - 3.5 Minutes

500m Row

15 - Squat Jacks

Reset And Row For Distance, Try To Beat Your Previous Distance



Block 4 - 4 Minutes

600m Row

10 - Squat Jacks

Reset And Row For Distance, Try To Beat Your Previous Distance




Weight Floor - 14.5 Minutes

2 Rounds Of:

8 (Each Side) - Bosu - Goblet Static Lunge

16 Total – Bosu - Alt. Superman


2 Rounds Of:

8 Total - Bosu - Kneeling Scaption

16 Total - Alternating Single Leg V Up


2 Rounds Of:

8 Total - Bosu Chest Fly

8 Each Side – Bosu - Lateral Crunch

If Finished Then Repeat All Exercises As Single Block


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