OTF 2G — ESP (4.2.19)

Mikki Phan
Apr 4, 2019 · 2 min read
Push yourself because no one else is going to do it for you. — Unknown

Format & Theme: 2G | ESP

Equipment: Tread, rower; dumbbell (DB)

Location: San Jose Rose Garden

Coach: Amber

Run Block 1 (3.5 mins): 30 sec Push pace, 1 min base, 30 sec all-out (AO), 90 sec walking recovery (WR)

Run Block 2 (4 mins): 30 sec Base @ 2% incline (every 30 sec increase incline by 1% to 5%), 30 sec AO, 90 sec WR

Run Block 3 (3.5 mins): 30 sec Push, 1 min base, 30 sec all-out (AO), 90 sec walking recovery (WR)

Run Block 4 (4 mins): 30 sec Base pace (every 30 sec increase .2–.4 pace for 2 min), 30 sec AO, 90 sec WR

Run Block 5 (4 mins): 30 sec Base @ 5% incline (every 30 sec decrease incline by 1% for 2 min), 30 sec AO, 90 sec WR

Run Block 6 (2 mins): 30 sec Push, 1 min base, 30 sec all-out (AO)

Floor/Row Block 1 (2 mins): DB bicep curls and DB power thrusters 1/2/3/4/5 reps (increase reps by 1 each round and remember where you left off)

Floor/Row Block 2 (4 mins): Row 100m, 6 DB goblet squats, 6 jump squats (increase row by 50m each round while keeping same reps for goblet and jump squats)

Floor/Row Block 3 (2 mins): Picked up where last left off in Block 1 for DB bicep curls and DB power thrusters

Floor/Row Block 4 (4 mins): Single-leg sit to stand (3 each leg), 12 total bench step overs, 12 total plank punches

Floor/Row Block 5 (4 mins): Row 100m, 6 DB goblet squats, 6 jump squats (increase row by 50m each round while keeping same reps for goblet and jump squats)

Floor/Row Block 6 (2 mins): Picked up where last left off in Block 1 for DB bicep curls and DB power thrusters

Mikki Phan

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Just another person who know nothing; here to tell you everything that you already know. (:

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