3S Bike 8-21-13

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Bike (3S)
10-15  Minutes Mobility
Low Back Ache Quick Test
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.
3 x 5k TT
Work: Recovery 1:2
Recover twice as long as it takes to complete the 5K TT
10-15 minutes cool down.

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