WORKOUT OF THE DAY JUL-27-2011

WOD: REST DAY... CARDIO
SPIN BIKE CIRCUIT
AFTER WARM UP OF 5 MIN JOG/BIKE
30s HIGH RESISTANCE 1 min rest x 4
1 min med resistance standing up pushing hard 30 s rest x 6
10s hard 10 s rest x 10 = 1 round x 8 rounds
20s hard standing 40s rest x 12 = 1 round x 4 rounds
bike moderate pace light resistance x 5 min cool down