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

Warm Up

Workout Definition

Bike

250m easy

250m moderate

250m easy

250m moderate/fast

250m easy

50m Sprint

Metcon (No Measure)

Workout Definition

Part 1

3 Sets

1:15 at RPE5, 45 Sec at RPE6

3:15 at RPE3, 45 Sec at RPE6

*Rest 90 Sec between sets.

Total: 21 Min

Optional Part 2

15 Sec at RPE9

2 Min at RPE2

4 Sets

30 Sec at RPE8

2 Min at RPE2

15 Sec at RPE9

*Rest 75 Sec between sets.

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