Bike
250m easy
250m moderate
250m easy
250m moderate/fast
250m easy
50m Sprint

<p><strong>"BikeErg Lactate Threshold"</strong></p><p>3 Rounds&nbsp;<br />7x (20 Sec at RPE7.5, 40 Sec at RPE7)<br />*Rest 5 Min at RPE2 between rounds.<br />Total: 30 Min</p>

<h4><strong>"Luigo &amp; Guido"</strong></h4><p><strong>Freedom (RX’d)</strong><br />10 rounds<br />2 Hang Squat Cleans (185/125)<br />10 Handstand Push-ups<br /><br /><strong>Independence</strong><br />10 rounds<br />2 Hang Squat Cleans (155/105)<br />8 Handstand Push-ups</p><p><br /><strong>Liberty</strong><br />10 rounds<br />2 Hang Dumbbell Power Cleans (moderate)<br />2 Dumbbell Front Squats (moderate)<br />10 Push-ups</p>