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Sprints, climbs, and jumps (1270)
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Enjoy!
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Already over
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Warm-up 40% flat
Stretch. Water
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4:27
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Sober
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Seated climb
Add ½ turn 30 seconds
Add 1 turn 45 seconds
Add 2 turns 60 seconds
Sprint 60 seconds…same resistance
Seated climb
Same resistance 60 seconds
Remove 2 turns 45 seconds
Remove 1 turn 30 seconds
Sprint 60 seconds….same resistance
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(6:30)
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Gotta be somebody
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Flat ride 40%. Water.
2 minutes
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(2:00)
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Dance, Dance
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Jumps
Add 2 ½ turns
60 seconds---8 count
60 seconds---4 count
60 seconds---2 count
60 seconds---4 count
60 seconds---8 count
Sprint
60 seconds
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(6:00)
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Smooth Criminal
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Flat ride 40%. Water
2 minutes
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(2:00)
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When you leave
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Standing Climb
Add 1 turn 30 seconds
Add 1 ½ turns 45 seconds
Add 2 turns 60 seconds
Sprint 60 seconds…same resistance
Standing Climb
Same resistance 60 seconds
Remove 2 turns 45 seconds
Remove 1 ½ turn 30 seconds
Sprint 60 seconds….same resistance
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(6:30)
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Autobiography
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Flat ride 40%. Water. 2 minutes
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(2:00)
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Radar
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Jumps
Add 2 ½ turns
60 seconds---8 count
60 seconds---4 count
60 seconds---2 count
60 seconds---4 count
60 seconds---8 count
Sprint
60 seconds
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(6:00)
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The sweet escape
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Flat Ride. 40% Water. 2 minutes
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(2:00)
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Just Dance
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Sprint Pyramid
10 s sprint/20 s recovery
30 s sprint/20 s recovery
40 s sprint/20 s recovery
60 s sprint/20 s recovery
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(3:40)
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Long shot
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Flat ride 40% 1 minute
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(1:00)
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My Heart will go on
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Cool Down
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(4:00
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Submitted by Becky from Virginia Beach on 3/11/10
Email: becky_anger_rn@hotmail.com