3+ Hours Before CFNMB Strength & Conditioning WOD or CFNMB Strength & Conditioning WOD Rest Day
Choose ONE of the following sports:
Swim (SS Sun, 3S Sat): 500y @ 800y TT pace
Bike (SS Sun, 3S Off): 20M TT
Run (SS Sun, 3S Sun): 5k TT
C2 Row (SS Sun): 5k TT
Post sport and time to comments. Follow with S&C Recovery.
Strength & Conditioning Recovery:
This can and should be done the day of races, after T/TT efforts, and/or after intervals as needed.
3 sets with light to medium weight of:
GHD Sit ups, 15 reps (extend knees aggressively)
GHD Hip Extensions, 15 reps
KB/DB Swings, 15 reps
Bench Press, 15 reps
Pull ups, 15 reps
Remember, this is a recovery tool and is not a timed workout.
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