Bike – 30 miles broken up into the following
10mi spin to warm-up
3mi @ 70% effort in the small chain ring
1mi easy spin
3mi @ 75% effort in the big chain ring
1mi easy spin
1mi Max Effort in big chain ring
1mi easy spin
10min spin to cool down
No Metcon today!!
Plank – 5 minutes of total work
40-30-20-10
Ab Mat Sit Ups
KB Halfmoons
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