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Monday - 7/6/20 3G ESP

OTFInsider.com - Today's Orange Theory Workout Intel – 7/6/20 3G ESP

Treadmill

Block 1 - 3 Minutes

1 Minute Push

30 Second All Out

45 Second Walking Recovery

45 Second All Out


Block 2 - 5 Minutes

1 Minute Base @ 5%

1 Minute Base On Flat Road

1 Minute Base @ 6%

1 Minute Base On Flat Road

30 Second Base @ 7%

30 Second All Out @ 7%


Block 3 - 3 Minutes

1 Minute Push

30 Second All Out

45 Second Walking Recovery

45 Second All Out


Rower - Blocks 1 And 3 Are Timed With Treadmill

Block 1 - 3 Minutes

1 Minute Push

30 Second All Out

45 Second Recovery

45 Second All Out


Block 2 - 5 Minutes

90 Second Row For Distance

20 - Bodyweight Squats

60 Second Row For Distance

15 - Bodyweight Squats

30 Second Row For Distance

10 - Bodyweight Squats


Block 3 - 3 Minutes

1 Minute Push

30 Second All Out

45 Second Recovery

45 Second All Out


Weight Floor

3 Rounds Of -

10 - Hip Raise

10 - Alternating Plank Side Kicks


3 Rounds Of -

5 – Dumbbell - Deadlifts

5 (Each Side) - Bench Side Taps

10 - Alternating Bench Step Overs

If Finished, Do All Exercises In One Block Until Time Is Called

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