3S Bike Lactate Shuttle

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Bike (SS)
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.
5:00 on, 2:30 recovery
6:00 on, 3:00 recovery
7:00 on
10-15 minutes cool down.

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