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Wednesday - 9/16/20 2G ESP

OTFInsider.com Today's Orange Theory Workout Intel – 9/16/20 2G ESP

Treadmill

Block 1 - 7.5 Minutes

1 Minute Push

30 Second All Out

30 Second Walking Recovery

1 Minute Push

30 Second Base

30 Second All Out

1 Minute Walking Recovery

1 Minute Push

1 Minute Base

30 Second All Out


Block 2 - 5 Minutes

1 Minute Push

30 Second All Out

90 Second Walking Recovery

1 Minute Push

30 Second Base

30 Second All Out


Block 3 - 7.5 Minutes

30 Second Push

30 Second All Out

30 Second Walking Recovery

30 Second Push

30 Second Base

30 Second All Out

60 Second Walking Recovery

30 Second Push

1 Minute Base

30 Second All Out

60 Second Walking Recovery

30 Second All Out


Rower / Weight Floor

Block 1

8 (Each Side) - Bench - Bird Dog SA Low Row

8 - Bench Sit Up To Squat Jump

8 - Deadbugs

8 (Each Side) - Side Plank Pendulum


Block 2

6 (Each Side) - Hollow Hold Close Grip Chest Press

12 - Seated Dumbbell Rotation On Bench

12 - Double Crunch

Block 3

10 - Plank Pull Through

10 - TRX - Rollout

250m Row

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