Today's Orange Theory Workout Intel – Friday 10/4/24 2G

OTFInsider.com Today's Orange Theory Workout Intel – Friday 10/4/24 2G

Treadmill - 23 Minutes

1 Minute Base @ 1.5%

1 Minute Base @ 1%

1 Minute Base @ 2%

1 Minute Base @ 1%

1 Minute Base @ 2.5%

1 Minute Base @ 1%

1 Minute Base @ 3%

1 Minute Base @ 1%

1 Minute Base @ 3.5%

1 Minute Base @ 1%

1 Minute Base @ 4%

1 Minute Base @ 1%

1 Minute Base @ 4.5%

1 Minute Base @ 1%

1 Minute Base @ 5%

1 Minute Base @ 1%

1 Minute Base @ 5.5%

1 Minute Base @ 1%

1 Minute Base @ 6%

1 Minute Base @ 1%

1 Minute Base @ 6.5%

1 Minute Base @ 1%

1 Minute Base @ 7%

Rower / Weight Floor Block - 23 Minutes

Part 1:

1 Round Back To Back Of:

10 Total X Alt Reverse Lunge With Torso Rotation

150m Push Row

1 Round Work & Rest Of:

6 - 10 Each X Single Arm Lateral Shift, Rest

6 - 10 Each X Balance Overhead Tricep Extension, Rest

6 - 10 Each X High Plank Single Arm Low Row, Rest

6 - 10 X Pullover, Rest

Part 2:

2 Rounds Back To Back Of:

10 Total X Alt Reverse Lunge With Torso Rotation

150m Push Row

2 Rounds Work & Rest Of:

6 - 10 Each X Single Arm Lateral Shift, Rest

6 - 10 Each X Balance Overhead Tricep Extension, Rest

6 - 10 Each X High Plank Single Arm Low Row, Rest

6 - 10 X Pullover, Rest

Part 3:

3 Rounds Back To Back Of:

10 Total X Alt Reverse Lunge With Torso Rotation

150m Push Row

3 Rounds Work & Rest Of:

6 - 10 Each X Single Arm Lateral Shift, Rest

6 - 10 Each X Balance Overhead Tricep Extension, Rest

6 - 10 Each X High Plank Single Arm Low Row, Rest

6 - 10 X Pullover, Rest

Bonus: Repeat Floor Exercises Only Until Finisher:

1 Minute Ao Row Or

30 Sec Each Of High Plank Single Arm Low Row (L) Then (R)