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

<p><strong>"BikeErg Lactate Threshold"</strong></p><p>2 Rounds<br />3x (3 Min at RPE7.5, 2 Min at RPE7)<br />*Rest 5 Min at RPE2 between rounds.<br />Total: 35 Min</p>

<h4><strong>Cathey Crime Scene</strong></h4><p>Freedom (RX’d)<br />3 rounds<br />30 Dumbbell Bench Press (50s/35s)<br />90 Double Unders<br />(KG Conv: DB 22.5/15)</p><p> </p><p>Independence<br />3 rounds<br />30 Dumbbell Bench Press (35s/25s)<br />75 Double Unders<br />(KG Conv: DB 15/10)</p><p><br />Liberty<br />3 rounds<br />20 Dumbbell Bench Press (light)<br />90 Single Unders</p>