CFE STRENGTH & CONDITIONING: Rest Day ENDURANCE WOD: 3+ Hours before CFE S&C WOD "Sport (DAY)" refers to when the workout is designed to be performed. Single-Sport (SS) Choose ONE of the following sports: Swim (SUN): 500m @ 800m TT pace Bike (SUN): 2 x 15:00, 1st @ 85% effort, 2nd @ 95% effort Run (SUN): 2 x 5k, rest 5:00, deviate no more than +/- 0:30-1:00 C2 Row (SUN): 2 x 10:00, 1st @ 85% effort, 2nd @ 95% effort Post sport and time(s) or distance(s) to comments. Multi-Sport (3S) Choose ONE of the following sports: Swim (OFF): 20:00 Skill Work Bike (SAT): 30:00 @ 90% effort level Run (SUN): 10M TT Post sport and time or distance to comments. STRENGTH & CONDITIONING RECOVERY This can and should be done the day of races, after long runs, or on Sundays after interval work. Glute Ham Developer Sit-ups (make sure you are extending knees aggressively to come up. your quads should also burn on this) 3 x 15, Glute Ham Developer hip extensions (hamstrings and butt should burn), Kettlebell/Dumbbell swings 3 x 15, Bench Press, Pull-ups All exercises with light : medium weight. 3 sets! Reps are until you feel burn in target area or prescribed amount. This is not a timed WOD. athletes, 4 first-timers, after completing the Holiday Lake 50k