Stand UP. Spin Profile #15

End of semester challenge. Keep out of saddle entire class. Make sure to focus on keeping weight back--center of mass right over the pedals. Protect the knees, feet and back!

1. You Got Your Cherry Bomb (3:09)/Warm Up, Seated
2. Two Princes by Spin Doctors (4:17), Warm Up, seated, explain workout
3. Plush by Stone Temple Pilots (5:14)/Stand UP! No more saddle for us. Position 3, Baby hills

4. O.P.P. by Naughty by Nature (4:29)/Modified Jumps

5. Pink Houses by John Mellancamp (4:44)/Position 3, Climb FR ==> 9

6. Color Blind by Counting Crows (3:39)/@ 9, Isolate lower body challenge
Slow pace way down, HI resistance, upper body stays as still as possible, CIRCLES

7. The Bad of Spuds by O'Malley's Folk Music/ Run @ 6, active recovery

8. The World I Know by Collective Soul (4:15)/Climb 6 ==> 9

9. Whatta Man by Salt N Peppa (5:08)/Modified Jumps @ 8

10. Iris by The Goo Goo Dolls (4:50)/ Climb, 8 ==> 9, During Chorus SURGE the pace

11. Last Train To Clarksville by The Monkees (2:46)/Run @ 6

12. Jump That Rock (Whatever You Want) by Scooter and Status Quo (3:24)
Chorus: Standing Sprint (pos 3); Verse: Climb + Cadence alternating pos 2 + 3

13. Brick by Ben Folds Five (4:31)/Sit it down and cool off!