December 25, 2014 - The 12 Days of Christmas Brick (90 Minutes): The purpose of this little holiday jingle is to have fun and hurt at the same time.  It throws everything at you.  Definitely a kitchen sink style workout.

 

On the 12th day of Christmas, my coach gave to me.....12' of WU

On the 11th day of Christmas, my coach gave to me.....11' of high AeT

On the 10th day of Christmas, my coach gave to me.....10' of spinups:

4 x (30" spinups + 2' AR)

On the 9th day of Christmas, my coach gave to me.....9' of Muscular

Endurance Intervals 3 x (2' LT/AeC @ 65-75 rpm + 1' AR @ 100 rpm)

On the 8th day of Christmas, my coach gave to me.....8' of recovery

(4' AR + 4' low AeT)

On the 7th day of Christmas, my coach gave to me.....7' of cruise intervals

(5' @ tempo + 2' AR)

On the 6th day of Christmas, my coach gave to me.....6' of crazy shit off the

bike 2 x (1' plank + 1' wall sit + 1' rest)

On the 5th day of Christmas, my coach gave to me.....5' of LT

On the 4th day of Christmas, my coach gave to me.....4' of active recovery

On the 3th day of Christmas, my coach gave to me.....3' of AeC

On the 2md day of Christmas, my coach gave to me.....2' of CD

On the 1st day of Christmas, my coach gave to me.....1 x 10' transition run :)