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Thursday 1/9/20 2G Endurance Run/Row

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

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