Spin 11/19/13 - strength and speed - 1 hr

I took a scoop of assault with about 12 oz of water 20 minutes before class and downed half a bagel with pb about 15 minutes before class.  The result, I almost passed out at the end of class.  Just an FYI.  It could have been the routine, but I doubt it!

12:00 WARM UP
Little Talks by Of Monsters and Men, Sweater Weather by The Neighbourhood, Timber by (ft. Kesha) by Pitbull

4:00 SPRINTS - 15'' x 2 (during fast pickup.  First one is about a minute in to the song). Resistance Level should be between 5 and 6
Where Have You Been by Rihanna

4:00 CLIMB - HP3, 1 full turn every minute
T.H.E (The Hardest Ever) (ft. Mick Jagger and Jennifer Lopez) by Will.I.Am

4:00 SEATED SPRINTS.  15'' ON / 15'' OFF x 6.  2 to 3 full turns off
Sexy and I Know It by LMFAO

4:00 STEADY SEATED FAST FLAT - I decided to taking it to HP2 for a minute and HP3 for a minute to change it up a bit.  Add at least 1 full turn, RL should be about a 7
Ready Steady Go by Paul Oakenfold

5:30 SPRINTS - HP3 to start and recover, HP1 for sprints.  Leave resistance
Set Fire To The Rain by Dynamix Music

13:00 CLIMB.  HP1 (Umbrella), HP3 (Sail) - 1 full turn every minute; HP3 (Castle of Glass) - remove 1 turn every minute and start picking up the pace
Umbrella (Remix) (ft. Jay-Z and Chris Brown) by Rihanna, Sail (Unlimited Gravity Remix) by AWOLNATION, Castle of Glass by Linkin Park

7:00 SPRINTS.  One full turn off, RL should be between 5 and 6. 
10'' ON / 10" OFF x 3
20" ON / 10" OFF x 2
30" ON / 30" OFF x 1
10'' ON / 10" OFF x 3
20" ON / 10" OFF x 2
30" ON / 10" OFF / 30'' ON

5:00 COOL DOWN
Smooth (ft. Rob Thomas) by Carlos Santana