OTFInsider.com Today's Orange Theory Workout Intel – Monday 11/6/23 3G
Treadmill
4 Minute Tread For Distance
1 Minute Base
2 Minute Tread For Distance
1 Minute Base
1 Minute Tread For Distance
1 Minute Base
3.75 Minute Tread For Distance
15 Second All Out
Rower
Block 1 - 9 Minutes
1 Minute All Out Row
8 Total X Medicine Ball Alt Reverse Lunge To Shoulder Press
30 Second All Out Row
8 Total X Medicine Ball Halo
Block 2 - 4 Minutes
30 Second All Out Row
15 Second Recovery
30 Second All Out Row
15 Second Recovery
30 Second All Out Row
15 Second Recovery
30 Second All Out Row
15 Second Recovery
30 Second All Out Row
15 Second Recovery
15 Second All Out Row
Weight Floor
Block 1 - 9 Minutes
Circuit (1 Round Only):
16 Total X Goblet Alt Lateral Shift
8 Each X Single Arm Shoulder Press To Stand
8 Each X Lateral Lunge To Balance Bicep Curl
Repeat - Circuit:
8 Total X Goblet Alt Lateral Shift
4 Each X Single Arm Shoulder Press To Stand
4 Each X Lateral Lunge To Balance Bicep Curl
Block 2 - 4 Minutes
30 Second - Sit To Squat Jump
15 Second Rest
30 Second - Speed Skater With Power
15 Second Rest
30 Second - Sit To Squat Jump
15 Second Rest
30 Second - Speed Skater With Power
15 Second Rest
30 Second - Sit To Squat Jump
15 Second Rest
Finisher: 15 Second - Sit To Squat Jump Or 15 Second - Speed Skater With Power
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