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Sunday 1/12/20 3G ESP

OTFInsider.com - Today's Orange Theory Workout Intel - Sunday 1/12/20 3G ESP

Treadmill

Block 1 - 10.5 Minutes

2 Minute Push

1 Minute Base

1 Minute Push

1 Minute Base

30 Second All Out

75 Second Walking Recovery

30 Second All Out

60 Second Walking Recovery

30 Second All Out

45 Second Walking Recovery

30 Second All Out

30 Second Walking Recovery

30 Second All Out



Rower

Block 1 - 10.5 Mins

500m Row

20 - Medicine Ball - Overhead Press

250m Row

10 - Medicine Ball - Overhead Press

500m Row

20 - Medicine Ball - Front Raise

250m Row

10 - Medicine Ball - Front Raise

If Finished, 250m Row / 10 - Medicine Ball - Overhead Press Until Time Is Called



Weight Floor

Block 1 - 10.5 Minutes

5 – Dumbbell - Push-Up To Row

10 - Seated Overhead Press To Stand

15 - TRX - Tricep Extension

20 - Chest Press

25 - Reverse Crunch



Treadmill

Block 2 - 2 Minutes

1 Minute All Out

30 Second Walking Recovery

30 Second All Out


Rower

Block 2 - 2 Minutes

1 Minute All Out

30 Second Recovery

30 Second All Out



Weight Floor

Block 2 - 2 Minutes

10 - Full Burpee

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