Sunday ESP Funday - My Actifit Report Card: November 28 2021

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(Edited)

Sunday ESP Funday

Sunday, November 28, 2021

Template: ESP - 60 minutes

Location: OTF Dr. Phillips

Another Fellow OTF Fanatic Reddit - u/dc031114 breakdown of the template while Tiffa and I burned splats with Ari our OTF Family from North Carolina during this template:

Floor Block 1 - 6.5 minutes

• ⁠30 sec All Out row (once only)
• ⁠6 x sumo squat to upright row
• ⁠12 total x lateral stability hop (stick it)
• ⁠6 x 4 point plank

Floor Block 2 - 6.5 minutes

• ⁠1 min row (26 strokes / minute) aiming for 200-300m+ (once only)
• ⁠6 each x suitcase deadlift (tempo)
• ⁠6 each x split stance single arm low row (tempo)

Floor Block 3 - 6.5 minutes

• ⁠2 min row for distance - aiming for 400-600m+ (once only)
• ⁠15 x bicep curl
• ⁠15 x iso hip bridge to tricep extension

Tread Block 1

• ⁠30 sec push
• ⁠30 sec All Out
• ⁠1 min Walking Recovery
• ⁠30 sec push
• ⁠30 sec All Out
• ⁠1 min Walking Recovery
• ⁠30 sec push
• ⁠30 sec All Out
• ⁠1 min Walking Recovery
• ⁠30 sec All Out

Tread Block 2

• ⁠1 min push @ 5%
• ⁠1 min base
• ⁠1 min push @ 4%
• ⁠1 min base
• ⁠1 min push @ 3%
• ⁠1 min base
• ⁠30 sec All Out @ 2%

Tread Block 3

• ⁠2 min push
• ⁠1 min base
• ⁠2 min push
• ⁠1 min base
• ⁠30 sec All Out

Great weekend and it trended towards an abundance of social interaction along with fin, food and love with plenty of splat burning Orangetheory Fitness sessions.

My OTF Heart Rate Monitor results was another 🔥 heckuva splat burner 🔥

Back at it tomorrow morning - Never Miss a Monday- at our home studio OTF Nona North:





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


28/11/2021
5163
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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