3S Short Interval Bike 7-17-13

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Bike (SS)
10-15  Minutes Mobility
Episode 52: Up Against the Wall, Snatch Prep and Nerve Gliding Too!
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.
8 – 12 x 1/4M
Spin/recover  2:00
Hold splits within 2-3 seconds
10-15 minutes cool down

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