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

<p><strong>"BikeErg Lactate Threshold"</strong></p><p>4 Sets<br />2 Min at RPE4 (Seated)&nbsp;<br />4 Min at RPE2 (Seated)<br />1 Min at RPE4 (Standing)&nbsp;<br />2 Min at RPE2 (Standing)<br />Total: 36 Min</p>

<h4><strong>"Workout Two"</strong></h4><p>Freedom (RX’d)<br />Every minute (10:00)<br />15/12 Calorie Standing Bike Erg (Or Assault Bike)<br />-rest 3:00-<br />Every minute (10:00)<br />10 Burpee Box Jump Overs (20)<br /><br />Independence<br />Every minute (10:00)<br />12/10 Calorie Standing Bike Erg (Or Assault Bike)<br />rest 3:00<br />Every minute (10:00)<br />8 Burpee Box Jump Overs (20)</p><p><br />Liberty<br />Every minute (10:00)<br />12/10 Calorie Bike Erg (Or Assault Bike)<br />rest 3:00<br />Every minute (10:00)<br />8 Up Downs + Box Step Up (16)</p>