Announcements

**Holiday Hours: NO CLASS DEC. 25TH!!!, Jan 1st only 9am!!

Frontier Fitness SF East, Frontier Fitness SF West – Mayhem Bodybuilding

Warm up

Bike

250m easy

250m moderate

250m easy

250m moderate/fast

250m easy

50m Sprint

Metcon (No Measure)

Part 1:

3x (3:30 at RPE5.5, 30 Sec at RPE1)

-Rest 3 Min-

3x (1:45 at RPE5.5, 15 Sec at RPE1)

Total: 21 Min

Optional Part 2 (Recommended)

2 Sets

30 Sec, D1 at RPE9, Rest 30 Sec

20 Sec, D1 at RPE9.5, Rest 30 Sec

10 Sec, D1 (Max RPMs) at RPE10

*Rest 90 Sec between sets.

This workout can alternatively be done on another machine or as a run.