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Thursday 2/4/21 3G ESP

OTFInsider.com Today's Orange Theory Workout Intel – Thursday 2/4/21 3G ESP

Treadmill

Block 1 - 6.5 Minutes

Run For Distance



Block 2

1 Minute Base @ 3%

1 Minute Base @ 4%

1 Minute Base @ 5%

90 Second Base

1 Minute Base @ 6%

30 Second All Out


Rower

Block 1

20 Second Push Row

40 Second Recovery Row

30 Second Push Row

30 Second Recovery Row

40 Second Push Row

20 Second Recovery Row

30 Second Push Row

30 Second Recovery Row

20 Second Push Row

40 Second Recovery Row

90 Second All Out Row



Block 2 - 6 Minutes

100m Row

20 - Jump Lunges

150m Row

20 - Jump Lunges

200m Row

20 - Jump Lunges

250m Row

20 - Jump Lunges

Row For Distance Until Time Is Called



Weight Floor

Block 1

20 Second Front Jack

40 Second Ground To Press

30 Second Front Jack

30 Second Ground To Press

40 Second Front Jack

20 Second Ground To Press

30 Second Front Jack

30 Second Ground To Press

20 Second Front Jack

40 Second Ground To Press

90 Second Sit Up To Toss


Block 2 - 6 Minutes

8 - Incline Bench Situp To Stand To Shoulder Press

10 - Lateral Lunge

16 - Incline Bench Chest Press


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