Sunday ESP Funday - My Actifit Report Card: November 28 2021
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
Height5.7 ft | Weight169 lb | Body Fat% | |||
Waist34 in | Thighsin | Chestin |
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