3S Bike Short Interval 5-22-13

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Bike (3S)
5-10 minutes Mobility
Episode 253: Knee Pain Case Study Part 1
Dynamic warm up
1/2 mile spin warm up
3 X 3 different  Cycling drills of choice
Follow with 3 sprints <100m 80%, 90%, and 100%
Recover completely and begin workout.
8 x 400m TT with 20-30 pound vest
Spin/rest 4:00
10-15 minutes warm down

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