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Saturday 11/7/20 3G ESP

OTFInsider.com Today's Orange Theory Workout Intel – Saturday 11/7/20 3G ESP

Treadmill

Block 1 - 8 Minutes

1 Minute Push

1 Minute All Out

1 Minute Walk

1 Minute Push

1 Minute All Out

1 Minute Walk

1 Minute Push

1 Minute All Out


Block 2 - 4.5 Minutes

1 Minute Push

45 Second All Out

1 Minute Walk

1 Minute Push

45 Second All Out


Rower

Block 1 - 8 Minutes

250m Row

12 – Body Weight Alternating Lunges

250m Row

12 – Lunges

Repeat Until Time Is Called Decreasing Row By 50m Each Round


Block 2 - 4.5 Minutes (Timed With Treadmills)

1 Minute Push Row

45 Second All Out Row

1 Minute Recovery Row

1 Minute Push Row

45 Second All Out Row


Weight Floor

Block 1 - 8 Minutes

1 Minute Walk Out To Power Push Up

1 Minute TRX - Power Pull Ups

1 Minute Alt Side To Side Squat Things

1 Minute Walk Out To Power Push Up

1 Minute TRX - Power Pull Ups

1 Minute Alt Side To Side Squat Things

1 Minute Walk Out To Power Push Up

1 Minute TRX - Power Pull Up


Block 2 - 4.5 Minutes

8 - Incline Sit Up Stand To Shoulder Press

8 - Deadlift To Low Row

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