Energy Systems

Alternating Every 2 minutes for 16 minutes (8 sets each):

Bike Complex: 30sec hard pace + 1:15 easy pace

Rest

*start some on rest in order to share bikes…this format allows 15 sec to switch who is on the bike

MetCon:

As Many Rounds as Possible in 10 minutes:

6 Shoulder to Overhead

8 Toes to Bar

Pace Goal: 6-8 Rounds

Beginner: 75/55, Lying Straight Leg Raises

Intermediate: 115/75, Hanging Straight Leg or Knee Raises

Advanced: 135/95

Sport: 155/105