Some crazy crazy Spin ride

Warm Up

30 / 20's:

• Heavy seated climb for 30 seconds
• Fast sprint in or out of the seat for 20 seconds

Repeat 5x no rest

Hover / Run:

• A heavy hover climb for 30 seconds
• A light run for 40 seconds

Repeat 5x no rest

Sit and do a heavy climb for 3 minutes. Add 2-3 seated sprints in for 20 seconds each

Jumps: have them do complete these however they want. Give them 2 minutes

2 part sprints (start in the seat load the bike up super heavy, come out and sprint 20 seconds, then return to the seat still sprinting for 20 seconds)

Repeat the jump/ sprint drill 2x

Hover / Run:

• A heavy hover climb for 30 seconds
• A light run for 40 seconds

Repeat 5x no rest

Sit and do a heavy climb for 3 minutes. Add 2-3 seated sprints in for 20 seconds each

Cool Down

Hope you can use something =)

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