D Short Intervals: Day 2 Week 12

3+ Hours Before or After CFNMB Strength & Conditioning WOD

Warm up: 

30min spin

-include 3 x 10:10 spin ups on 10 min @75,85,95%

full recovery then,

Endurance Wod
8 x 20:10 All-Out Efforts


Cool down:
15min easy spin