Spinning 3

60 minutes

6 minute warm up

6 minute drill repeated 6 times :)

1. above 100 rpm level 5
2. above 90 rpm level 7
3. above 80 rpm  level 9
4. standing 80 rpm level 9
5. above  90 rpm level 9
6. standing/sitting every 5 seconds for 30 seconds... 30 second break :)

*if needed for time, a 6 minute ladder....

6 minute cool down