OTFInsider.com - Today's Orange Theory Workout Intel - Thursday 1/9/20 2G Endurance
Run/Row
Treadmill / Rower
Block 1
1 Mile push
800m row
Block 2
.5 Mile push
400m row
Block 3
.25 Mile push
200m row
If Finished, repeat .1 Mile and 100m Row Until Time is Called
Weight Floor
Block 1
10 - Dumbbell - Bicep Curl
10 - Dumbbell - Upright row
10 - Dumbbell - Hip hinge low row
10 - Ab-Dolly - Pike
8 - Dumbbell - Bicep Curl
8 - Dumbbell - Upright row
8 - Dumbbell - Hip hinge low row
8 - Ab-Dolly – Pike
8 - Ab-Dolly - Knee tuck
6 - Dumbbell - Bicep Curl
6 - Dumbbell - Upright row
6 - Dumbbell - Hip hinge low row
6 - Ab-Dolly – Pike
6 - Ab-Dolly - Knee tuck
6 - Ab-Dolly - Rollout
Block 2
10 - TRX - Y-Raise
10 - TRX - Bicep curl
10 - TRX - Upright row
10 - Ab-Dolly - Pike
8 - TRX - Y-Raise
8 - TRX - Bicep curl
8 - TRX - Upright row
8 - Ab-Dolly - Pike
8 - Ab-Dolly - Knee tuck
6 - TRX - Y-Raise
6 - TRX - Bicep curl
6 - TRX - Upright row
6 - Ab-Dolly - Pike
6 - Ab-Dolly - Knee tuck
6 - Ab-Dolly - Rollout
