3S Bike Long Interval 2-26- 14

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BIKE (SS)
5-10 Minutes Mobility
Episode 279: Mob Those Lower Leg Bits
Dynamic warm up
800m easy jog
10-15 Minutes Drill Work
Ride 1-2 MPH Faster (Cycling Speed Spectrum)
Follow drill sets with 3 sprints <100m 80%, 90% and100%
Recover completely and begin workout.
6X 6:00 on / 4:00
10-15 minute cool down.

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