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Today's Orange Theory Workout Intel – Thursday 7/7/22 2G Run / Row

OTFInsider.com Today's Orange Theory Workout Intel – Thursday 7/7/22 2G Run / Row


Treadmill / Rower

Block 1 - 10.5 Minutes

0.25 Miles Run + 250m Row

0.25 Miles Run + 200m Row

0.25 Miles Run + 150m Row

0.25 Miles Run + 100m Row

Reset And Run For Distance



Block 2 - 10.5 Minutes

0.25 Miles Run + 100m Row

0.25 Miles Run + 150m Row

0.25 Miles Run + 200m Row

0.25 Miles Run + 250m Row

Reset And Run For Distance



Weight Floor

Block 1 - 10.5 Minutes

3 Rounds Of Back To Back Exercises:

30 Second Of Bench Tricep Extensions

30 Second Of Bench Chest Fly

30 Second Of Bench Reciprocating Shoulder Press

1 Minute To Do 10 X Reverse Grip Low Row

30 Second Of Bench Tricep Extensions

30 Second Of Bench Chest Fly

30 Second Of Bench Reciprocating Shoulder Press

30 Second Rest

1 Min Of 4 High Knees To 4 High Plank Alternating Knee Drive



Block 2 - 10.5 Minutes

3 Rounds Of Back To Back Exercises:

30 Second Of Front Loaded Reverse Lunges

30 Second Of Deadlift

30 Second Of Squat

1 Min To Do 8 Total X High Plank To Low Plank

30 Second Of Front Loaded Reverse Lunges

30 Second Of Deadlift

30 Second Of Squat

30 Second Rest

Finisher: 1 Min Of 4 High Knees To 4 High Plank Alternating Knee Drive

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