Endurance WOD for Friday April 19th:

Choose 1 sport:

Run

5-10 minutes mobility
Dynamic warm up
800m easy jog

3X running drill of choice 1
3 X running drill of choice 2
Follow each drill set with 3 sprints < 100m 80%, 90%, and 100%.

Recover completely and begin workout
4X 1,000m
3:00 recovery
Hold efforts within 3-5 seconds
Easy 800-1,000m cool down

Bike

5-10 minutes Mobility
Dynamic Warm up
10- 15 minutes drill work
3 X 3 different  Cycling drills of choice with brief (100-200m) spin increasing to sprint between each.
Follow with 3 sprints <100m 80%, 90%, and 100%
Recover completely and begin workout.

TABATA
8 x 20:10
20 seconds all out 10 seconds recovery for 8 rounds.
Use stationary bike with wattage tool or similar that can hold load of 200+ watts
easy 5 minute spin cool down

“The miracle isn’t that I finished. The miracle is that I had the courage to start.”
-John Bingham

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