Announcements

**THANKSGIVING HOURS: NO CLASS ON THE 24TH AND 25TH, regular class on the 25th at 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:

2 Sets

2 Min at RPE7

-1 Min Rest-

1 Min at RPE8

*Rest 2 Min between sets.

Total: 22 Min

Optional Part 2 (Recommended)

5 Sets (Damper 8-10):

10 Sec Standing at RPE9, Rest 10 Sec

10 Sec Standing at RPE9, Rest 10 Sec

10 Sec Standing at RPE9.5, No Rest

10 Sec Seated at RPE10

*Rest 2 Min between sets.

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