Friday, 10-13-11:B Long Intervals Day 2 Week 7

3+ Hours Before or After CFNMB Strength & Conditioning WOD or Strength & Conditioning Recovery

Choose ONE of the following sports:

Swim (SS Thu, 3S Fri): 2-3 x 500y @ 90% of 500m TT, hold efforts within 10-20 seconds

Bike (SS Thu, 3S Sun or TT): 2-3 x 5k, spin/rest 5:00, hold efforts within 0:30-1:00

Run (SS Thu, 3S Sat or Tempo): 2-3 x 1M, rest 4:00, hold efforts within 10-15 seconds

Row (SS Thu): 2-3 x 2k, rest 4:00, hold efforts within 10-15 seconds

Post sport and times to comments.