ENDURANCE:
CFE Strength & Conditioning WOD Rest Day. Follow with S&C Recovery.
Single-Sport:
Choose ONE of the following sports:
Swim (SUN): 500m TT
Bike (SUN): 10M TT
Run (SUN): 5k TT
C2 Row (SUN): 2k TT
Post sport and times to comments.
Multi-Sport:
Swim (OFF): 1000m @ 90% of 1000m TT pace
Bike (SAT): 8 x 20:10 (8 rounds of 20 seconds on, 10 seconds off) if possible use stationary bike with wattage tool or similar that can hold load of 200+ watts
Run (SUN): 2 x 5k, rest 5:00 between each, 1st 5k is a TT, 2nd 5k should be at 90% of first
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