OTFInsider.com Today's Orange Theory Workout Intel – Thursday 12/31/20 3G ESP
Treadmill
45 Second All Out @ 10%
45 Second Walking Recovery
45 Second All Out @ 9%
45 Second Walking Recovery
45 Second All Out @ 8%
45 Second Walking Recovery
45 Second All Out @ 7%
45 Second Walking Recovery
45 Second All Out @ 6%
45 Second Walking Recovery
45 Second All Out @ 5%
45 Second Walking Recovery
45 Second All Out @ 4%
45 Second Walking Recovery
45 Second All Out @ 3%
45 Second Walking Recovery
45 Second All Out @ 2%
45 Second Walking Recovery
30 Second All Out Flat Road
Weigh Floor
10/8/6/4/2 - Push-Up
9/7/5/3/1 - Pop Jacks
Complete Five Rounds
10/8/6/4/2 - TRX - Jump Squat
9/7/5/3/1 - Bridge Row
Complete Five Rounds
10/8/6/4/2 - Straight Leg Raise
9/7/5/3/1 - Toe Reach
Complete Five Rounds
Rower
700m Row
10/8/6/4/2 – Dumbbell - Shoulder Press
9/7/5/3/1 - Dumbbell - Upright Row
Complete Five Rounds
500m Row
10/8/6/4/2 – Dumbbell - Shoulder Press
9/7/5/3/1 - Dumbbell - Upright Row
Complete Five Rounds
300m Row
10/8/6/4/2 – Dumbbell - Shoulder Press
9/7/5/3/1 - Dumbbell - Upright Row
Complete Five Rounds
