<p>"BikeErg Lactate Threshold"</p><p><br />18 Min at RPE3<br />-Rest 2 Min-&nbsp;<br />12 Min at RPE3&nbsp;<br />-Rest 2 Min-&nbsp;<br />6 Min at RPE3</p>

<p>"Metcon"<br /><br />Freedom (RX’d)<br />For Time:<br />500/400m Row<br />50ft Handstand Walk (or 100ft bear crawl)<br />30 Kettlebell Swings (70/53)<br />-Rest 2:30-<br />500/400m Row<br />50ft Handstand Walk (or 100ft bear crawl)<br />24 Kettlebell Swings (70/53)<br />-Rest 2:30-<br />500/400m Row<br />50ft Handstand Walk (or 100ft bear crawl)<br />18 Kettlebell Swings (70/53)<br />(KG conv: KB 32/24)<br /><br />Independence<br />500/400m Row<br />25ft Handstand Walk (or 50ft bear crawl)<br />30 Kettlebell Swings (53/35)<br />Rest 2:30<br />500/400m Row<br />25ft Handstand Walk (or 50ft bear crawl)<br />24 Kettlebell Swings (53/35)<br />Rest 2:30<br />500/400m Row<br />25ft Handstand Walk (or 50ft bear crawl)<br />18 Kettlebell Swings (53/35)<br />(KG conv: KB 24/16)&nbsp;<br /><br />Liberty<br />300/250m Row<br />100ft bear crawl<br />30 Russian Kettlebell Swings (light)<br />Rest 2:30<br />300/250m Row<br />100ft bear crawl<br />24 Russian Kettlebell Swings (light)<br />Rest 2:30<br />300/250m Row<br />100ft bear crawl<br />18 Russian Kettlebell Swings (light)</p>