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Saturday 11/16/19 2G ESP

Saturday 11/16/19 2G ESP

OTFInsider.com - Today's Orange Theory Workout Intel - Saturday 11/16/19 2G ESP


Treadmill

Block 1

2 Minute Push @ 1%

90 Second Base @ 1%

1 Minute All Out @ 1%

Walking Recovery


Block 2

2 Minute Base @ 4-6% (Your Choice)

90 Second Base @ 1%

1 Minute All Out @ 1%

Walking Recovery


Block 3

1 Minute Push @ 1%

1 Minute Base @ 4-6% (Your Choice)

90 Second Base @ 1%

1 Minute All Out @ 1%

Walking Recovery


Block 4

1 Minute Base @ 4-6% (Your Choice)

1 Minute Push @ 1%

90 Second Base @ 1%

1 Minute All Out @ 1%



Rower / Weight Floor

Block 1 (4.5 Minutes)

300m Row

15 - Neutral Full Thrusters

10 Total - Dumbbell – Alternating Plank Row

5 - Dumbbell - Semi-Burpee

Sprinter Sit-Ups (Until Time Time Is Called)


Block 2 (4.5 Minutes)

250m Row

15 - Neutral Full Thrusters

10 Total - Dumbbell – Alternating Plank Row

5 - Dumbbell - Semi-Burpee

10 Total - Sprinter Sit-Ups

Hip Raise (Until Time Time Is Called)


Block 3 (4.5 Minutes)

200m Row

15 - Dumbbell - Neutral Full Thrusters

10 Total - Dumbbell – Alternating Plank Row

5 - Dumbbell - Semi-Burpee

10 Total - Sprinter Sit-Ups

10 - Hip Raise

Back Extensions (Until Time Time Is Called)


Block 4 (4.5 Minutes)

200m Row

15 - Neutral Full Thrusters

10 Total - Dumbbell – Alternating Plank Row

5 - Dumbbell - Semi-Burpee

10 Total - Sprinter Sit-Ups

10 - Hip Raise

10 - Back Extensions

Plank (Until Time Time Is Called)

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