Endurance, Strength and Power Sunday Funday at Orangetheory Fitness Nona North where Tiffany and I burned splats in today’s Christmas in July workout.
It was also Tiffa and my 179th OTF Coach we have burned splats for.
Who says you can’t have some fun once in awhile and still burn them calories 🤪🔥🤘🏽
Floor block 1
• 1 min all out row (once)
Back to the floor
• resistance band foot exchanges
• resistance band front squat to bench tap
• resistance band plank foot taps
Floor block 2
• 1 min all out row (once)
Back to floor
• lateral step ups to hop
• step ups with a dumping each hand
• atomic mountain climbers
Floor block 3
• 1 min all out row (once)
Back to the floor
• power push ups
• close grip chest press
• leg raises
Tread block 1
• 3x 30s push, 30s all out, 1 min walking recovery
• 30s all out
Tread block 2
• 1 min push @5% incline
• 1 min base
• 1 min push @4% incline
• 1 min base
• 1 min push @3% incline
• 1 min base
• 30s all out @2% incline
Tread block 3
• 2 min push
• 1 min base
• 2 min push
• 1 min base
• 30s all out
Tomorrow we go back and face another benchmark challenge. The 2000 meter row. My personal record is 7 minutes and 17 seconds. My previous result back in February, I regressed and did it in 7 minutes and 23 seconds.
Let’s Do This
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Height5.7 ft |  | Weight165 lb |  | Body Fat% |  |
Waist34 in |  | Thighsin |  | Chestin |  |
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