Endurance WOD for Tuesday April 23rd:

Swim (SS)

10- 15 minutes Mobility
The Missing Shoulder Corner Part 2: Volleyball, Mobilizations and More Katie Hogan
Dynamic warm up
500m easy swim
5-10 minutes drill work:
3X 3 different swimming drills of choice. Swim Drill examples
Follow drill sets with 3 sprints <50m 80%, 90% and100%
Recover completely and begin workout

10-15 x 50m on 1:00
Hold efforts within 2-3 seconds
500 easy warm down

Bike (SS)
5-10 minutes Mobility
Dynamic Warm up
5-10 minutes drill work
3 X 3 different  Cycling drills of choice
Follow with 3 sprints <100m 80%, 90%, and 100%
Recover completely and begin workout.
6-8 x 1k
Spin/recover  1:00
Hold efforts within 2-3 seconds

Cool down

Run (SS& 3S)

10-15  minutes mobility
Episode 61: IT Band Hell, And Help…
Episode 77: Plantar Fasciitis
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.

4X200
1:30 recovery
4×400
1:30 recovery
800+ cool down

Rowing (SS)

10-25  minutes Mobility
Episode 76: World Rowing Champs Need Thoracic Mobility Too
Dynamic warm up

15-20 minutes drill work
Follow drill sets with 3 sprints <50m 80%, 90% and100%
Recover completely and begin workout.
4-6 x 500m
Recover 1:00
Hold efforts within 2-3 seconds
Cool down
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