Four 8:00-9:00 loops, three parts: speed, strength, out of the saddle in hand position two into jumps. Finish with a 3:00 progressive speed challenge.
Intensity for the first and fourth loops range from moderate to hard; the second and third- easy to hard. Manage/modify intensity for your group.
Quick intensity cue refresher: Easy – Walking with a purpose to light jog, working recovery; Moderate – Running, could have a conversation, aerobic endurance; Hard – Breathing heavily, can say short sentences.
Have fun and Stay Awesome!