OTFInsider.com Today's Orange Theory Workout Intel – Friday 5/12/23 2G
Treadmill - Block 1
1 Minute Base
1 Minute Push
1 Minute All Out
1 Minute Walking Recovery
1 Minute Push
1 Minute All Out
1 Minute Walking Recovery
30 Second All Out
Transition To Floor
Weight Floor - Block 1 - 7.5 Minutes
Back To Back Superset:
6 X Reverse Lunge (L)
6 X Step Down Reverse Lunge (L)
6 X Reverse Lunge (R)
6 X Step Down Reverse Lunge (R), Rest
12 X Low Bench Bridge
Transition To Treadmill
Treadmill Block 2
45 Second Base
45 Second Push
45 Second All Out
45 Second Walking Recovery
45 Second Push
45 Second All Out
45 Second Walking Recovery
45 Second All Out
45 Second Walking Recovery
30 Second All Out
Transition To Rower
Rower Block
45 Second Base Row
45 Second Push Row
45 Second All Out Row
45 Second Recovery Row
45 Second Push Row
45 Second All Out Row
45 Second Recovery Row
45 Second All Out Row
45 Second Recovery Row
30 Second All Out Row
Transition To Treadmill
Treadmill - Block 3
30 Second Base
30 Second Push
30 Second All Out
30 Second Walking Recovery
30 Second Push
30 Second All Out
30 Second Walking Recovery
30 Second All Out
30 Second Walking Recovery
30 Second All Out
30 Second Walking Recovery
30 Second All Out
Transition To Floor
Weight Floor - Block 2 - 6 Minutes
Back To Back Superset:
6 X Chest Press (On Floor)
6 X Low Bench Chest Press, Rest
6 Each X High Plank Abduction
Repeat Until Finisher: 30 Second High Plank Alt Knee Drive (Using Low Bench For Feet)
