3S Short Interval Bike 7-31-13

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Bike (3S)
10-15  Minutes Mobility
MWOD: Serratus/Rib Cage Mash Party
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 x 1/4M (400m)
Work:rest 1:1
Hold all splits within 2-3 seconds.
10-15 minutes cool down.

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