Today's Orange Theory Workout Intel – Tuesday 7/9/24 2G

OTFInsider.com Today's Orange Theory Workout Intel – Tuesday 7/9/24 2G

Treadmill - 23 Minutes

Goal: get back to base and increase your all out paces

4 Minute Base

1 Minute All Out

2 Minute Walking Recovery, Get Back To Base

3 Minute Base

1 Minute All Out

2 Minute Walking Recovery, Get Back To Base

2 Minute Base

1 Minute All Out

2 Minute Walking Recovery, Get Back To Base

1 Minute Base

1 Minute All Out

2 Minute Walking Recovery, Get Back To Base

1 Minute All Out

Rower / Weight Floor - 16 Minutes Circuit

6 - 10 Each X Single Arm Chest Press

6 - 10 Each X Bird Dog Low Row

6 - 10 X Deadlift

6 - 10 Total X Alt Low Side Plank

Row Block - 5 Minutes

2 Minute Row For Time (400 - 600m+)

2 Minute To Do Two Rounds, Recovery Row When Done:

10 Total X Alt Step Out Squat

10 Total X Twist Hops

Finisher: 1 Minute All Out Row (200 - 300m+)