Announcements

-Mark your calendar because Volleyball Day is coming up! August 12th at 9am. Sign up your team in the gym. Co-Ed teams of 4: 2 males/2 females. Better start recruiting!! Rx and Scaled: i.e. you care about the game or just to have fun. Hamburgers and hot dogs provided. Bring a side to share!!!!!

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)

3 Sets

1 Min at RPE7 (Highest RPM)

2 Min at RPE5 (Middle RPM)

1 Min at RPE3 (Lowest RPM)

*No rest between sets.

-Rest 1 Min-

40 Sec at RPE7 (or 85-95 RPM), 20 Sec at RPE1-2 (Any RPM)

30 Sec at RPE8 (or 95-105 RPM), 30 Sec at RPE1-2 (Any RPM)

20 Sec at RPE9 (or 105-115 RPM), 40 Sec at RPE1-2 (Any RPM)

15 Sec at RPE10 (Max RPM), 45 Sec at RPE1-2 (Any RPM)

20 Sec at RPE9 (or 105-115 RPM), 40 Sec at RPE1-2 (Any RPM)

30 Sec at RPE8 (or 95-105 RPM), 30 Sec at RPE1-2 (Any RPM)

40 Sec at RPE7 (or 85-95 RPM), 20 Sec at RPE1-2 (Any RPM)

-Rest 1 Min-

3 Sets

1 Min at RPE7 Low Damper (Same 80 RPM)

2 Min at RPE5, Lower Damper (Same 80 RPM)

1 Min at RPE3 (or 75 RPM), Lowest Damper (Same 80 RPM)

*No rest between sets.

Total: 31 Min