0:00-15:00 General/Specific Warm-up

15:00-20:00 Transition to Cardio is Hardio

20:00-35:00 Cardio is Hardio

35:00-45:00 Transition to Endurance

45:00-55:00 Endurance

55:00-60:00 Cool-down

General Warm-up

3 rounds

Lying Hamstring Stretch

Lying Quad Stretch

Lying Glute Stretch

Glute Bridges

Down Dog with Calf Stretch

Specific Warm-up

2 Rounds

30 seconds easy pace

20 seconds moderate pace

10 seconds hard pace

1 minute rest

Cardio is Hardio

Every 3 minutes for 15 minutes

17/11 Bike Calories

FOCUS:

• Top end fitness…this is MAX EFFORT

• Compare these times to what you got in 30 seconds in Week 1

• If you push hard enough you should want every second of the rest

• This leaves plenty of time to share bikes…even if you have enough bikes it might be good to split the group in half so they can cheer for each other every round

Endurance Prep

2-3 Rounds

12 Mountain Climbers

12 Double Unders/Plate Hops/Single Unders

Endurance:

5 Rounds For Quality

36 Mountain Climbers

12 Double DB Box Step-ups

FEEL:

• Deep Burn

• Lower body muscle endurance