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.
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