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

<p><strong>"BikeErg Lactate Threshold"</strong></p><p><br />5 Min at RPE3<br />-Rest 1 Min-<br /><br />4 Sets<br />500m at RPE4-5, 30 Sec Rest or RPE2<br />1000m at RPE4-5, 60 Sec Rest or RPE2<br />1500m at RPE4-5<br />-Rest 90 Sec between sets-</p>

<p><strong>Let The Storm Rage On</strong><br /> </p><p>Freedom (RX’d)<br />6 sets (1 set every 3:00)<br />3/2 Rope Climbs (Or 12 Burpee Pull-ups)<br />6 Sandbag to Shoulder (150/100)(Or 185/125 Power Clean)<br />*Advanced Athletes: 5/4 Rope Climbs<br />(KG Conv: SB 70/45, PC 83/56)<br /><br /> </p><p>Independence<br />6 sets (1 set every 3:00)<br />2 Rope Climbs (Or 8 Burpee Pull-ups)<br />6 Sandbag to Shoulder (100/70)(Or 155/105 Power Clean)<br />(KG Conv: SB 45/32.5, PC 70/48)</p><p><br />Liberty<br />6 sets (1 set every 3:00)<br />3 Zombie Rope Climbs<br />12 Sandball Slams (light)</p>