Monday 1/10/11
OFF
Tuesday 1/11/11
ERG: 30' Steady State, Power 10 every 3' (at 2k pace)
ALT: Steady Run 45' - 60' / 60' Spin
40 Jumpies, 30 Squats, 20 pushups, repeat sequence 3x, 2' rest
Stretch
Wednesday 1/12/11
ERG: 4 x 750m, Rest Equal Amount (at sub 2k pace)
ALT: 3:00 sprint, jog 2:00 min x 5
