SS Long Interval/3S Endurance Wod rest day

+++ Reminder No Endurance Class this week++

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SWIM (SS)
10-15  Minutes Mobility
A Better Upper Back Extension-izer
Dynamic warm up
500m easy swim
15-20 minutes drill work
Freestyle – Reach, Ride, and Grab
Follow drill sets with 3 sprints <50m 80%, 90% and 100%
Recover completely and begin workout.
3-5 x 300m TT
Recover 5:00
10-15 minutes cool down

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.
-5 x 5k TT
Recover 5:00
10-15 minutes cool down

RUN (SS)
5-10 Minutes Mobility
Episode 215: Neurodynamics Part 2; The Leg Part 2
Dynamic warm up
800m easy jog
15-20 minutes Drill Work
Running Drills Basics Collection
Follow drill sets with 3 sprints <100m 80%, 90% and100%
Recover completely and begin workout.
2-3 x 1M TT,
Recover 7:00
10-15 minutes cool down

Row (SS)
5-10 Minutes Mobility
Episode 257: Athletic Thoracic Outlet
Dynamic warm up
500m easy
5-10 minutes drill work:
3 X 3 different  Rowing drills of choice
Follow with 3 sprints <100m 80%, 90%, and 100%
Recover completely and begin workout.
2-3 x 2k TT
Recover 7:00
10-15 minutes cool down

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