3S Bike Short Interval 10-9-13

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BIKE (3S)
5-10 Minutes Mobility
Episode 334: Informed Freestyling Always
Drill Work
Pick 3 cycling drills to complete 3 rounds each.
Follow with 3 sprints <100m 80%, 90%, and 100%
Recover completely and begin workout.
8X 1/4M
Recover 1:00
Hold all splits within 2-3 seconds or foul.
Foul= 25 lateral burpees completed at the conclusion of intervals.
10-15 minutes cool down.

Foul: 25 lateral burpees to be completed at conclusion of interval workout – See more at: http://www.crossfitendurance.com/blog/1/post/219#sthash.Pw6yok6u.dpuf
8 x 1/4M, rest 1:00, hold splits within 2-3 seconds or foul – See more at: http://www.crossfitendurance.com/blog/1/post/219#sthash.Pw6yok6u.dpuf
8 x 1/4M, rest 1:00, hold splits within 2-3 seconds or foul – See more at: http://www.crossfitendurance.com/blog/1/post/219#sthash.Pw6yok6u.dpuf
8 x 1/4M, rest 1:00, hold splits within 2-3 seconds or foul – See more at: http://www.crossfitendurance.com/blog/1/post/219#sthash.Pw6yok6u.dpuf

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