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

<p><strong>"BikeErg Lactate Intervals"</strong></p><p><br />5 Sets<br />1 Min Easy, Standing, High Damper (55-60 RPM),<br />1 Min Hard, Seated, Low Damper (95 RPM)<br />No rest between sets.</p><p><br />-Rest 2 Min-<br /> </p><p>5 Sets<br />1 Min Mod, Standing, High Damper (60-65 RPM),<br />1 Min Mod, Seated, Low Damper (85 RPM)<br />No rest between sets.</p><p><br />-Rest 2 Min-<br /> </p><p>5 Sets<br />1 Min Hard, Standing, High Damper (65-70 RPM),<br />1 Min Easy, Seated, Low Damper (75 RPM)<br />No rest between sets.<br /><br />Total: 34 Min</p>

<p><strong>Volkswagen</strong></p><p><br />Freedom (RX’d)<br />21-18-15-12-9-6-3<br />Kettlebell Swings (53/36)<br />42-36-30-24-18-12-6<br />Walking Lunge Steps<br />(KG conv: KB 22.5/15)<br /><br />Independence<br />21-18-15-12-9-6-3<br />Kettlebell Swings (36/25)<br />42-36-30-24-18-12-6<br />Walking Lunge Steps<br />(KG conv: KB 15/10)</p><p><br />Liberty<br />18-16-14-12-10-8-6<br />Russian Kettlebell Swings (light)<br />36-32-28-24-20-16-12<br />Box Step Ups (16/12)</p>