Training- Endurance

Warm:

10min @ zone 2 pace Assault bike

60/60 over/ under 10min

then

5min @ threshold

3min easy pedal

5min @ threshold

5min cool down

3x10 Bulgarian split squat

2x10 jefferson curl

2x10 single leg deadlift

2x20 strict press @ bar

Notes: As of late it has been fun doing some old style workouts, it is a tried and true method to building an engine. Spend some time above threshold and spend some time below, use the really harsh stuff to peak and the easy stuff to recover, it really is quite simple.