I really loved this workout. The workout is set outdoors on a rooftop overlooking the Baltimore Inner Harbor. The workout follows this general format:

Cycling Warmup
8 Minute Cycling Tempo Set
Off the bike for 3 Sets of Upper Body Work (Pushups, shoulder press)
2 Sets of 4 Minutes Cycling Tempo Sets
Off the bike for 3 Sets of Core Work and back hyperextensions
4 Sets of 2 Minutes Cycling Tempo Sets
Off the bike for 3 sets of alternating front lunges
4 sets of 1 Minute Cycling Tempo Sets
1 Minute each upper body, core, lunges, back.

This workout just flew by. All of the participants were very motivating to me as they were obviously in great shape and working hard. I also liked that the strength segments were based on time, rather than on a number of reps. This made it easy to substitute exercises if desired. I did this in the ab section to increase the difficulty. In summary, this was a great workout, and one that I am pleased to have in my collection! I give it an A!

Instructor Comments:
Coach Troy is just so motivating! He can get me through a tough workout any time.

Hilarie Dansie