Long Interval SS/ 3S Endurance Wod rest day

SWIM (SS)
5-10 minutes Mobility
Address an area that needs attention MWOD
Dynamic warm up
500m easy swim
15-20 minutes drill work
Position 11 for Two
Pull Buoy Balance Drill
Follow drill sets with 3 sprints <50m 80%, 90% and 100%
Recover completely and begin workout.
5:00 on, 2:30 recovery
6:00 on 3:00 recover
7:00 on
10-15 minutes warm down

BIKE (SS)
5-10 minutes Mobility
Address an area that needs attention MWOD
Dynamic warm up
3 X 3 different  Cycling drills of choice
Follow with 3 sprints <100m 80%, 90%, and 100%
Recover completely and begin workout.
5:00 on, 2:30 recovery
6:00 on 3:00 recover
7:00 on
10-15 minutes warm down

RUN (SS)
5-10 minutes Mobility
Address an area that needs attention MWOD
Dynamic warm up
800m easy jog
15-20 minutes drill work:
Running Drill Basics
3×3 running drills
Follow with 3 sprints <100m 80%, 90%, and 100%
Recover completely and begin workout.
3x1200m
2:00 Recovery
10-15  minutes cool down

ROW (SS)
5-10 minutes Mobility
Address an area that needs attention MWOD
Dynamic warm up
15-20 minutes drill work:
3X3 Rowing drills of choice
Follow with 3 sprints <100m 80%, 90%, and 100%
Recover completely and begin workout.
5:00 on, 2:30 recovery
6:00 on 3:00 recover
7:00 on
10-15 minutes warm down

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