3S Bike At Speed Short Interval 9-11-13

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Bike (SS)
10-15  Minutes Mobility
Episode 304: Improving the Front Rack
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.
10 x 30 seconds max effort
Recover 2:00
10-15 minutes warm down.

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