Surge Elite Performance & Fitness – ENDURANCE

Endurance

B/R: Metcon (No Measure)

Dynamic Warmup

Bike – 4′ easy, 3′ moderate, 2′ hard

Run – 400m easy pace

Bike – 3′ easy, 2′ moderate, 1′ hard

Run – 300m moderate pace

Bike – 2′ easy, 90″ moderate, 45″ hard

Run – 200m fast pace

Bike – 1′ easy, 45″ moderate, 30″ hard

Run – 100m sprint pace

Notes – No rest between bike efforts or rounds…rest will be easy paces.