<p>"BikeErg Lactate Threshold"</p><p><br />3 Sets<br />5 Min at RPE3, 30 Sec at RPE1<br />45 Sec at RPE7, 30 Sec at RPE1<br />15 Sec at RPE9<br />*Rest 90 Sec between sets.</p>

<h4><strong>"Ice Breakers Sour"</strong></h4><p>Freedom (RX’d)<br />2 Sets<br />3 Rounds<br />15/12 Cal Assault Bike (Or 20/16 Calorie Row)<br />9 Deadlift (225/155)<br />-Rest 3:00 between sets-<br />(KG conv: DL 102/70)</p><p> </p><p>Independence<br />2 Sets<br />3 Rounds<br />12/10 Assault Bike (Or 16/13 Calorie Row)<br />9 Deadlift (185/125)<br />Rest 3:00 between sets<br />(KG conv: DL 83/56)</p><p> </p><p>Liberty<br />2 Sets<br />3 Rounds<br />12/10 Assault Bike (Or 16/13 Calorie Row)<br />9 Dumbbell Deadlifts (moderate)<br />Rest 3:00 between sets</p>