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Today's Orange Theory Workout Intel – Friday 9/9/22 2G

OTFInsider.com Today's Orange Theory Workout Intel – Friday 9/9/22 2G


Treadmill

Block 1

45 Second Push

1 Minute Base

45 Second Push

1 Minute Base

45 Second Push

1 Minute Base

30 Second All Out



Block 2

45 Second Push

75 Second Base

45 Second All Out

75 Second Walking Recovery

45 Second All Out

75 Second Walking Recovery

30 Second All Out


Block 3

45 Second Push

90 Second Base

45 Second All Out

90 Second Walking Recovery

45 Second All Out

90 Second Walking Recovery

30 Second All Out


Rower / Weight Floor

Block 1 - 5.75 Minutes Circuit

12 X Trx High Row

12 Total X Alt Single Leg Deadlift

20 Stroke Push Row (20 - 24 Strokes / Minute)



Block 2 - 6.5 Minutes

6 - 10 Sumo Deadlift (Heavy), Rest

6 - 10 Total X High Plank To Alt Knee Rotation


Block 3 - 7.25 Minutes Circuit

12 Total X Bosu Kneeling Alt Shoulder Press

12 X Bosu Pullover

6 Each X Bosu Split Leg Crunch

Repeat Until Finisher - 30 Seconds Of Bosu Pop Jack


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