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Today's Orange Theory Workout Intel – Friday 9/29/23 3G

OTFInsider.com Today's Orange Theory Workout Intel – Friday 9/29/23 3G


Treadmill

30 Second Push

2 Minute Base

30 Second Push

90 Second Base

30 Second Push

1 Minute Base

30 Second Push

30 Second Base

30 Second Push

30 Second Base

30 Second Push

1 Minute Base

30 Second Push

90 Second Base

30 Second Push

2 Minute Base

30 Second All Out



Row Block - 14.5 Minutes

200m Push Row + 30 Total X High Knees

400m Push Row + 30 Total X High Knees

600m Push Row + 30 Total X High Knees

600m Push Row + 30 Total X Lateral Hops

400m Push Row + 30 Total X Lateral Hops

200m Push Row + 30 Total X Lateral Hops

Row Until Time For Finisher: 30 Second All Out Row



Weight Floor - 14.5 Minutes Circuit

5 Rounds:

8 / 6 / 4 / 6 / 8 X Trx Y-Raise

8 / 6 / 4 / 6 / 8 Total X Alt Lateral Lunge To Upright Row

8 / 6 / 4 / 6 / 8 Each X Single Arm Half Kneeling To Stand

8 / 6 / 4 / 6 / 8 X Broad Jump To Shuffle

8 / 6 / 4 / 6 / 8 X Bridge Hold With Pullover

8 / 6 / 4 / 6 / 8 X Bird Dog To Crunch

If Finished Then Plank Hold Until Finisher: 30 Second Of Broad Jump To Shuffle


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