ESP Run Row - My Actifit Report Card: November 12 2021

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(Edited)

Friday November 12, 2021

Template: ESP RUN ROW - 60 Minutes

This morning’s Sweat Sesh threw Tiffany and I off a bit, since we had to start on the treads which went into a Run Row block.

Nevertheless, the floor work was the 💣

Tread block 1, 10.5 mins

• ⁠3 min push
• ⁠1 min base
• ⁠0.1 mile run
• ⁠30s all out row
• 0.1 mile run @3%
• ⁠30s all out row
• ⁠ 0.1 mile run @5%
• ⁠30s all out row
• ⁠ 0.1 mile run @7%
• ⁠30s all out row
• ⁠ 0.1 mile run @9%
• ⁠30s all out row

Tread block 2, 10.5 mins

• ⁠3 min push
• ⁠1 min base
• ⁠ 0.1 mile run @7%
• ⁠30s all out row
• ⁠ 0.1 mile) run @5%
• ⁠30s all out row
• ⁠ 0.1 mile run @3%
• ⁠30s all out row
• ⁠ 0.1 mile run @1%
• ⁠30s all out row
• ⁠run or row for distance

Floor block 1, 4.5 mins

• ⁠10 X chest press with reach
• ⁠10 X hip hinge high rows

Floor block 2, 4.5 mins

• ⁠10 X push up to alt. rotation
• ⁠10 X back extension
• ⁠10 X reverse mountain climbers

Floor block 3, 4.5 mins

• ⁠10 X close grip chest press
• ⁠10 X TRX squat to y raise

Floor block 4, 4.5 mins

• ⁠10 X iso hip bridge tricep extensions
• ⁠10 X plank pull throughs
• ⁠10 each side lateral crunch

Although, I fell one splat short of twelve with my Orangetheory Fitness Heart Rate results; that pyramid is pretty dope 💪🏽😎

Tomorrow, I have to put in a few hours for my employers- it’s my turn in the rotation; but Tiffany and I are scheduled for an OTF session at 7am before that 🍊🤘🏽

Almost half way through November already:


This report was published via Actifit app (Android | iOS). Check out the original version here on actifit.io


12/11/2021
17722
Aerobics,Gym,Weight Lifting,Treadmill,Running
Height
5.7 ft
Weight
169 lb
Body Fat
%
Waist
34 in
Thighs
in
Chest
in

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10 comments
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Nice job to both of you, Jimmy! That is a heck of a work out! Made my knees hurt just reading it. LOL Enjoy your weekend!

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You Are Alive and have been rewarded with 0.1 ALIVE tokens from the We Are Alive Tribe, and it's paid for by the earnings on @alive.chat, swing by our daily chat any time you want.

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