3+ Hours Before or After CFNMB Strength & Conditioning WOD or Strength & Conditioning Recovery
Choose ONE of the following sports:
Swim (SS Mon, 3S Mon): 75m TT, rest 2:00, then 10-20 x 50m on 1:00, hold all times within 2-3 seconds
Bike (SS Tue, 3S Tue): 1k TT, spin/rest 3:00, then 6-8 x 400m, hold all times within 2-3 seconds, rest 2:00 between each 400m
Run (SS Wed, 3S Wed): 400m TT, rest 2:00, then 6-8 x 200m, hold all times within 2-3 seconds, rest 1:30 between each 200m
C2 Row (SS Tue): 500m TT, rest 2:00, then 6-8 x 250m, hold all times within 2-3 seconds, rest 1:45 between each 250m
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