Warm up 3 minutes.

- Hover at a 5 for 2 minutes.
- Standing jog at a 6 for 2 minutes.
- Sprint at 6 for 30 seconds.
- Seated climb a 7 for 2 minutes (keep those legs turning).
- Hover at a five for 2 minutes.

- 8 Count jumps at a 6 for 3 minutes.
- Standing climb at a 6 for 3 minutes (increase tension every minute).
- Sprint at a 5 for 30 seconds.
- 4 Count jumps at 6 for 3 minutes.
- Hover at a 5 for 2 minutes.

- 3 Count jumps at a 5 for 3 minutes
- Seated climb at a 6 for 4 minutes (increase the tension every minute).
- Hover at a 5 for 4 minutes.
- Standing sprint at a 6 for 1 minute.
- Seated flat at a 6 for two minutes.
- Sprint 30 seconds at a 6

- Standing climb for 5 minutes at a 7.
- Hover at a 5 for 3 minutes.

Flush your legs then sprint at a 5 until you fatigue.

Cool down and stretch!

Added by Kristan Willis at 1:42 AM on Thursday, September 17, 2009 EDT. Add to favorites (view favorites)

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From: Chetwynd, British Columbia (Canada)