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Today's Orange Theory Workout Intel – Sunday 12/11/22 2G Run Row

OTFInsider.com Today's Orange Theory Workout Intel – Sunday 12/11/22 2G Run Row


Treadmill / Rower - 23 Minutes

2 Rounds Of:

0.25 Mile Push

150m Base Row


3 Rounds Of:

0.19 Mile Push - All Out

200m Base Row


4 Rounds Of:

0.125 Mile All Out

250m Base Row


Bonus:

0.063 Mile All Out

30 Second Walking Recovery


Finisher

45 Second Push

45 Second All Out



Weight Floor

Block 1 - 8 Minutes

2 Rounds Of Back To Back Superset:

12 X Y-Raise

12 X Reverse Fly, Rest

2 Rounds Of Back To Back Superset:

12 X TRX Hamstring Curl

12 X Bridge, Rest

If Finished Then Just Repeat All Exercises As A Single Block



Block 2 - 11 Minutes

Goal: Finish 2 - 4 Rounds

20 / 16 / 12 / 8 Total X Cross Back Lunge

20 / 16 / 12 / 8 X TRX Squat Jack

20 / 16 / 12 / 8 X TRX Chest Press

20 / 16 / 12 / 8 Total X High Plank Alt Low Row

20 / 16 / 12 / 8 X Hip Hinge Swing

20 / 16 / 12 / 8 X Sprinter Sit Up

If Finished Then Just Repeat Exercises At 8 Reps Until Finisher


Finisher: 45 Second Each Of Low Side Plank Crunch


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