3S Bike Time Trial 6-22-13

i-3
Bike (3S)
5-10 Minutes Mobility
Episode 269: On the Spot MobRx for Tight Hips
Dynamic warm up
1/2 mile spin warm up
10-15 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 3k
Spin/recover 3:00
Hold splits within 3-5 seconds
10-15 minutes cool down

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