3S Bike TT or Long Interval 5-11-13

Screen shot 2013-05-10 at 4.59.23 AM
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.
Pick 1 Wod:
10M @ 12M TT pace
OR
Long Interval
5:00 on, 2:30 recovery
6:00 on 3:00 recover
7:00 on
10-15 minutes warm down

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