JULY SPIN CLASS

July spin

1.       Grind – warm up
2.       I love it – pyramid 15 on 15 off up to 1 minute
3.       Holding onto you – climb
4.       Fall down  - 30 second sprint fast then 30 seconds faster 30 second rest and repeat
5.       Teenage dream – jumps
6.       In the ayer – add every 45 seconds 3x then run drop 2 and repeat
7.       Hey ya – fast flat
8.       American boy – climb 1 minute 30 at top, sit down and repeat
9.       Don’t cha – climb on steep hill, run on chorus
10.   Blurred lines – standing climb switch on hey hey hey
11.   Boomerang – run on chorus
12.   Domino – 2 minute run
13.   #1 nite – sprints
14.   Take my hand – sprints
15.   Lose yourself – run up hill with sprints
16.   Cool down