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Exercises

Set 1: 1 round
Warm-Up Cycling
Warm-Up Cycling
3 minutes

Set 2: 8 rounds
Sprint
20 seconds
Recover
10 seconds

Set 3: 1 round
Active Recovery
20 seconds

Set 4: 5 rounds
2nd
15 seconds
3rd And Add
15 seconds

Set 5: 1 round
Active Recovery
20 seconds

Set 6: 5 rounds
Bounce In & Bounce Out
1 minute
Active Recovery And Add
30 seconds

Set 7: 1 round
Trail 5%-stand, Hover, Sit
1 minute
Rolling Hills 6%-Stand, Hover, Sit
1 minute
Muddy Trail 7%-stand, Hover, Sit
1 minute
Muddy Trail With Hills 8%-stand, Hover, Sit
1 minute
Beach Sand 9%-stand, Hover, Sit
1 minute
Beach Sand With Hills 10%-stand, Hover, Sit
1 minute
Quick Sand
1 minute
Down Hill 1% Active Recovery 65%
45 seconds

Set 8: 8 rounds
Tabatas
20 seconds
Recover
10 seconds

Set 9: 1 round
Active Recovery
20 seconds

Set 10: 5 rounds
2nd
30 seconds
2nd-sprint & Sit
30 seconds

Set 11: 1 round
Active Recovery
20 seconds

Set 12: 5 rounds
Team Sprints
1 minute
Active Recovery
30 seconds

Set 13: 1 round
Cool Down Cycling
Cool Down Cycling
3 minutes


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