<p>"BikeErg Lactate Threshold"</p><p>7 Sets<br />45 Sec at RPE7&nbsp;<br />3 Min at RPE3<br />*No rest between sets.</p>

<h4><strong>"Iceberg"</strong></h4><p>Freedom (RX’d)<br />Teams of 2<br />10-8-6-4-2&nbsp;<br />Rope Climbs (15ft)<br />100-80-60-40-20m<br />Sled Push (3×45/2×45)<br />*Split as needed*<br /><br />Individual Option:<br />5-4-3-2-1<br />Rope Climbs (15ft)<br />50-40-30-20-10m<br />Sled Push (3×45/2×45)<br /><br />(KG conv 60/40)</p><p><br />Independence<br />Teams of 2<br />10-8-6-4-2&nbsp;<br />Rope Climbs (12ft)<br />100-80-60-40-20m<br />Sled Push (2×45/1×45)<br />(KG conv 40/20)<br /><br />Liberty<br />Teams of 2<br />10-8-6-4-2&nbsp;<br />Zombie Rope Climbs (15ft)<br />100-80-60-40-20m<br />Sled Push (1×45/empty)<br />(KG conv 20/empty)</p>