3S Bike Temp OR Long Interval 8-17-13

IMG_7922
Bike (SS)
10-15  Minutes Mobility
MWod Fight Club Social Pressure Drill
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.
Tempo
20M @ 85% of 20M TT pace
OR
3-5 x 2M
Spin/recover 4:00
Hold efforts within 5-10 seconds
10-15 minutes cool down.

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