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Wednesday 11/4/20 2G ESP

OTFInsider.com Today's Orange Theory Workout Intel – Wednesday 11/4/20 2G ESP

Treadmill

Block 1

30 Second Base @ 7%

30 Second Base @ 6%

30 Second Base @ 5%

30 Second Base @ 4%

30 Second Base @ 3%

30 Second Base @ 2%

90 Second Base

1 Minute All Out


Block 2

3 Minute Push

90 Second Base

2.5 Minute Push

30 Second All Out


Block 3

75 Second All Out

75 Second Walking Recovery

60 Second All Out

60 Second Walking Recovery

45 Second All Out

45 Second Walking Recovery

30 Second All Out

30 Second Walking Recovery

30 Second All Out


Rower / Weight Floor

Block 1 - 5.5 Minutes

200m Row

8 - TRX - Bridge Row

8 - Ab Dolly - Push Up To Pike


Block 2 - 7.5 Minutes

200m Row

12 - TRX - Y-Raise

12 - Ab Dolly - Hamstring Curl

12 - TRX - Chest Press


Block 3 - 7.5 Minutes

100m Row

12 - Bicep Curl To Shoulder Press

Repeat For Four Rounds Increasing Row By 50m Each Round

Reset Monitor And Row For Distance




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