OTFInsider.com Today's Orange Theory Workout Intel – Monday 4/25/22 2G
Treadmill / Rower
4 minute push
45 second transition
2.5 minute push row
45 second transition
3.5 minute push
45 second transition
2 minute push row
45 second transition
3 minute push
45 second transition
90 second push row
45 second transition
2.5 minute push to all out
Weight Floor
Block 1
4 - 8 each x lateral step up with power, rest
12 x TRX rollout, rest
4 - 8 each x bench single arm low row (explosive tempo), rest
12 total x decline bench plank alt bench toe tap, rest
4 - 8 each x single arm neutral half thruster, rest
12 total x bench seated torso rotation
Block 2 - 2.5 minutes circuit
16 total x bicycles
16 total x iso hip bridge march
Repeat until finisher: 1 minute of plank hold
