5-10 Minutes Mobility
Episode 42: Creative Pain, Low Back Decompression, Hammies
Dynamic warm up
800m easy jog
10-15 Minutes Drill Work
Quick Cycle Training Tips – Improve Your Fitness Fast
Follow drill sets with 3 sprints <100m 80%, 90% and100%
Recover completely and begin workout.
6X 30 on, :30 off
10-15 minute cool down.