OTFInsider.com Today's Orange Theory Workout Intel – Sunday 11/19/23 2G
Treadmill
Block 1
30 Second Push
30 Second Base
30 Second Push
30 Second Base
30 Second Push
30 Second Base
30 Second All Out
Block 2
1 Minute Tread @ 15%
45 Second Waling Recovery @ 13%
1 Minute Tread @ 13%
45 Second Waling Recovery @ 11%
1 Minute Tread @ 11%
45 Second Waling Recovery @ 9%
1 Minute Tread @ 9%
45 Second Waling Recovery @ 11%
1 Minute Tread @ 11%
45 Second Waling Recovery @ 13%
1 Minute Tread @ 13%
45 Second Waling Recovery @ 15%
1 Minute Tread @ 15%
45 Second Waling Recovery @ 1%
1 Minute All Out
Block 3
30 Second Push
30 Second Base
30 Second Push
30 Second Base
30 Second Push
30 Second Base
30 Second All Out
Rower
Block 1
30 Second All Out Row
30 Second Recovery
30 Second All Out Row
30 Second Recovery
30 Second All Out Row
30 Second Recovery
30 Second All Out
Weight Floor - 13.25 Minutes Circuit Unilateral
5 Each X Split Squat Hold With Single Arm Uppercut
5 Each X Single Arm Neutral Grip Step Down
5 Each X Bench Bird Dog Low Row
5 Each X Single Arm Squat To Full Lateral Step Up
Rower - Block 2
30 Second All Out Row
30 Second Recovery
30 Second All Out Row
30 Second Recovery
30 Second All Out Row
30 Second Recovery
30 Second All Out
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