OTFInsider.com Today's Orange Theory Workout Intel – Wednesday 12/30/20 2G Endurance Run/Row
Treadmill / Rower - 23 minutes
.5 Mile Run
50 pulsing half squats
500m row
.4 Mile Run
40 pulsing half squats
400m row
.3 Mile Run
30 pulsing half squats
300m row
.2 Mile Run
20 pulsing half squats
200m row
.1 Mile Run
10 pulsing half squats
100m row
Run for distance until time called is called
Weight Floor
Block 1 - 6.5 minutes
50 - bosu - running man (once)
12 - goblet squat
20/16/12 - bosu - single leg v up
Block 2 - 6.5 minutes
40 - bosu - running man (once)
10 (each side) - bosu - goblet lunge
20/16/12 - bosu - alternating superman
Block 3 - 6.5 minutes
30 - bosu - running man (once)
10 each side) - lateral lunge
10/8/6 - bosu - lateral crunch
