3+ Hours Before or After CFNMB Strength & Conditioning WOD OR Perform S&C Recovery if needed.
Warm up:
30min spin
-include 3 x 10:10 spin ups on 10 min @75,85,95%
full recovery then,
ENDURANCE WOD:
Bike: 6-9 x (1/2M + 1M + 2M) rest 1:1
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