Swamp City Fitness – Mayhem Affiliate – Spin
Metcon (Distance)
Warm-Up
5 Min Ramp from RPE 2 to RPE 5
1 Min Ramp from RPE 5 to RPE 7
4 Min at RPE 4
Main Workout
4x (30 Sec at RPE9, 1 Min at RPE6)
5 Min at RPE3,
4x (30 Sec at RPE9, 1 Min at RPE6)
4 Min at RPE3,
4x (30 Sec at RPE9, 1 Min at RPE6)
3 Min at RPE3