Fast, Stand, Sit

I used this ride for my 6am'ers. They loved it! Its a bit different style of ride but it was a nice change.

• Warm up - Dreams (The Cranberries)
• Fast flat - Crazy Little Thing Called Love (Queen)
• Rolling hills - Life is a Highway (Rascal Flatts)
• Sprints (10 second sprint, 15 second recovery) How Far We've Come (Rob Thomas)
• Fast flat (make sure they keep their pace up) Girls Just Wanna Have Fun
• Standing hill - Magic Carpet Ride - (Steppenwolf)
• Stand tall/get low - Bootylicious (Destiny's Child)
• Stand with run - Eye of the Tiger (Survivor)
• Seated hill - Statesboro Blues (Blind Willie McTell)
• Seated hill with increase speed - Slow Ride (Foghat)
• Start seated/end with Standing hill - Blackcat (Janet Jackson)
• Seated hill add tension at 2 minute and 4 minute - The Chain (Fleetwood Mac)
• Cool down - Sugar Land (sugarland)
• Cool down/stretch - Come Away with me (Norah Jones)
• Stretch - Keep Holding On (Avril Lavigne)

Enjoy!

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