OTFInsider.com Today's Orange Theory Workout Intel – Friday 9/30/22 3G
Treadmill
Block 1
1 Minute Push
1 Minute All Out
30 Second Walking Recovery
1 Minute All Out
45 Second Walking Recovery
1 Minute All Out
1 Minute Walking Recovery
1 Minute All Out
Block 2
1 Minute Push
30 Second All Out
30 Second Walking Recovery
30 Second All Out
45 Second Walking Recovery
30 Second All Out
1 Minute Walking Recovery
30 Second All Out
Rower
Block 1 - 7.25 Minutes
300m Row @ 22 - 24 Strokes / Minute
12 Total X Medicine Ball Rainbow
Repeat Until Time
Block 2 - 5.25 Minutes
200m Row @ 22 - 24 Strokes / Minute
10 Each X Single Leg Medicine Ball Front Press
Repeat Until Finisher: 30 Second All Out Row
Weight Floor
Block 1 - 7.25 Minutes Back To Back
12 Total X Alt Halo
12 X Scaption
12 X Good Morning, Rest
Block 2 - 5.25 Minutes Back To Back
12 X Upper Cut
12 X Tricep Kick Back
6 Each X Goblet Transverse Squat, Rest
Repeat Until Finisher: 30 Second Of Tricep Pushups
