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

<p><strong>"BikeErg Intervals"</strong></p><p>4x (1 Min Mod (75-80 RPM)/1 Min Hardest (105-110 RPM))<br />4 Min Easy Recovery “Spin”<br />2 Min Mod (85 RPM)<br />2 Min Hard (85-95 RPM)<br />2 Min Harder (95 RPM)<br />2 Min Hardest (95-100 RPM)<br />5 Min Easy Recovery “Spin”<br />6x (30 Sec Sprint (115+ RPM), 60 Sec Easy Recovery))<br />Total: 34 Min</p>

<p><strong>Ratatouille</strong></p><p><br />Freedom (RX’d)<br />For Time:<br />150 Kettlebell Swings (53/35)<br />*Every time you stop, break, put the kettlebell down, perform 10 Burpee to Bar (6in)*<br />(KG Conv 24/16)<br /><br />Independence<br />For Time:<br />150 Kettlebell Swings (35/26)<br />Every time you stop, break, put the kettlebell down, perform 8 Burpee to Bar (6in)<br />(KG Conv 16/12)</p><p><br />Liberty<br />For Time:<br />100 Russian Kettlebell Swings (light)<br />Every time you stop, break, put the kettlebell down, perform 6 Up Downs</p>