Tuesday 4-17-12,D Short Intervals: Day 2 week 13

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 (Tue): 6 x 400m sprints on 1:00, spin 3:00, 4 x 400m sprints on 1:00, spin 2:00, 2 x 400m sprints on 1:00