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Thursday - 9/24/20 3G ESP

OTFInsider.Com Today's Orange Theory Workout Intel – 9/24/20 3G ESP

Treadmill

Block 1

1 Minute Base @ 3%

1 Minute Base @ 4%

1 Minute Base @ 5%

1 Minute Base

30 Second Push

30 Second All Out

45 Second Walking Recovery

30 Second All Out @ 5%


Block 2

1 Minute Base @ 5%

1 Minute Base @ 4%

1 Minute Base @ 3%

1 Minute Base

30 Second Push

30 Second All Out

45 Second Walking Recovery

30 Second All Out @ 5%


Rower

Block 1

250m Row

15 Pulsing Squats

Complete 4 Rounds, Reducing Row By 50m Each Round

30 Second All Out Row


Block 2

100m Row

15 Pulsing Squats

Complete 4 Rounds, Increase Row By 50m Each Round

30 Second All Out Row


Weight Floor

Block 1 - 6.25 Minutes

10 - Bosu - Single Arm Chest Press

15 - Bosu - Pull Over

15 - Bosu - Kneeling Tricep Extension


Block 2 - 6.25 Minutes

12 - Bosu - Kneeling Lateral Raise

12 - Bosu - Plank Jack

12 - Bosu - Back Extension

8 (Each Side) – Bosu - Lateral Crunch

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