OTFInsider.com - Today's Orange Theory Workout Intel - Saturday 1/11/20 3G Power
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Treadmill
Block 1 - 4 Minutes
2 Minute Push
90 Second Base
30 Second All Out
Block 2 - 3 Minutes
1 Minute Push
90 Second Base
30 Second All Out
Block 3 - 2 Minutes
30 Second Push
1 Minute Base
30 Second All Out
Block 4 - 90 Seconds
30 Second All Out
30 Second Walk
30 Second All Out
Rower
Block 1 - 4 Minutes
100m Row
12 - Squat Jack
100m Row
12 - Squat Jack
100m Row
12 - Squat Jack
100m Row
12 - Squat Jack
Hold Squat Until Time Is Called
Block 2 - 3 Minutes
100m Row
12 - Squat Jump
100m Row
12 - Squat Jump
100m Row
12 - Squat Jump
Hold Squat Until Time Is Called
Block 3 - 2 Minutes
100m Row
12 Reverse Lunges
100m Row
12 Reverse Lunges
100m Row
12 Reverse Lunges
Hold Squat Until Time Is Called
Block 4
100m Row
12 Reverse Lunges
100m Row
12 Reverse Lunges
Hold Squat Until Time Is Called
Weight Floor
Block 1 - 4 Minutes
10 (Each Side) - BOSU - Split Leg Crunch
10 – BOSU - Plank Jack
Block 2 - 3 Minutes
5 - BOSU - Burpee
10 - Plank Spider-Man
Block 3 - 2 Minutes
10 (Each Side) – BOSU - Side Plank Hip Dip
Block 4 - 90 Seconds
10 (Each Side) - Lateral Crunch
