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Alternate 8 (1396)
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| Warm-Up | Wonderwall | 4.20 |
| ALT Inc. RPM/Inc. Resistence | Twice as Hard | 4.09 |
| sprints 20/30/45 =time REC | Black Math | 3.06 |
| HILL 2m seat,2 stand REPT 1m (30s pick ups) | Paradise City | 6.50 |
| HOV 30s,sit take off 2 SPRINT 20s, REC 10s REPT 3X | Country Song | 3.50 |
| RPM's up/down ADD; REPT 2x 110-120-130-120-110 | American Girl | 3.32 |
| JUMPS, ADD; HOV JUMPS | Hard to Handle | 3.09 |
| BIG CLIMB!! | Word Up | 2.53 |
|
SPRINT/REC 30/45/30/30/30/15/30 1min |
Welcome2Jungle | 4.32 |
| RPM to beat, up during chorus | Rolling N Deep | 3.50 |
| JUMPS & BREAKAWAYS | Tainted Love | 3.20 |
| Cool-Down | Feel that Fire | 3.22 |
| Cool-Down/Stretch | Bright Lights | 3.55 |
Submitted by SpinMandi from Houston, TX on 12/29/11
Email: mandimorris@yahoo.com