Today's Orange Theory Workout Intel – Friday 3/22/24 2G Run / Row

OTFInsider.com Today's Orange Theory Workout Intel – Friday 3/22/24 2G Run / Row

Treadmill / Rower

0.8 Mile Run

400m Base/Push Row

0.6 Mile Tread

300m Push Row

0.4 Mile Tread

200m Push/All Out Row

0.2 Mile Tread

100m All Out

Finisher: 30s All Out Tread Or Rower

Weight Floor

Block 1: 7 Minutes

6-10 - Bosu - Low Row With Front Leg

8 - Bosu - Single Arm Reverse Lunge

Block 2: 3 Minutes

10/8/6/4 - Bosu - Burpee

8 - Bosu - Plank Jacks

Hip Rock Low Plank When Done

Block 3: 7 Minutes

6-10 - Bosu - Front Lunge

8 - Bosu - Bicep Curls Kneeling

Block 4: 3 Minutes

10/8/6/4 - Bosu - Plank Pops

8 Sprinter Sit Ups

Hip Rock Low Plank If Done

Finisher: 30s - Bosu - Plank Jacks

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