3+ Hours Before or After CFNMB Strength & Conditioning WOD or
Strength & Conditioning Recovery
Strength & Conditioning Recovery
Choose ONE of the following sports:
Work:Rest 1:2
Swim (SS Mon, 3S Mon): 3 x 300m TT
Bike (SS Tue, 3S Tue): 3 x 5k TT
Run (SS Wed, 3S Wed): 3 x 1200m TT
C2 Row (SS Tue): 3 x 1500m TT
Post times to comments. Work:rest ratio of 1:2. Rest twice as long as it takes to complete each effort.
**Athletes riding in the Miami Gran Fondo do the following:
Bike: 8 x 1:30on/ rest 3 minutes. 70% efforts
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