Gut Check (1328)
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Endurance Run : High energy with minimal recovery
1 Warm Up Song Burden in my Hand By Soundgarden 4:52
2 Pick Ups Songs The Strength to go ony Rise Against 3:27 Everything Zen By Bush
POS 1 15 sec pick up 15 sec Pace add 5 sec every pick up to 55 sec... Short recovery
3 Hill Song Enter Sandman By Metallica 7:39
POS1 add tension evey 15 sec 4X POS3 Add tension every 3o sec til 4:20 leave tension sit and push til 5:08 POS3 til 6:50 recover
4 Wheel of Torture Songs Move By Damian Marley 3:44 Cornbread By Dave Mattews 4:38
POS1 pick up 30 sec POS2 hover 15 sec POS3 Dip (handle bar push ups) 8X's
5 Sprints Song Bawitdaba By Kid Rock 4:27
POS1 Sprint 25 sec Pace 35 sec 2X's POS2 sprint 20 sec pace 40 sec 1x POS3 sprint 20 pace 40
6 Rolling Hills Songs Boogie on Reggae Woman By Stevie Wonder 4:10 The Zephyr Song By Red Hot Chillie Peppers 3:51
Add and remove tension in small increments simulating climbing hills down to flats w/ pick ups atop hills
7 Jumps Song The Morning After By Timbaland 3:54
satrt 8 count reduce count by 2 every 30 sec 8,6,4,2 then add 2 counts on back to 8 count
8 Race Songs The Pretender By Foo Fighters 4:28 Savior By Rise Against 4:02
Split class in 2 team POS1 Team 1 pick up Team 2 pace yell switch every 30 sec 4X's POS2 4X's POS3 4X's POS1 4X's
9 Cool Down Song Love of my Life By Santana
Submitted by Chopper from chopshop on 10/6/10
Email: choppersbarbershop2000@yahoo.com