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

<p><strong>"BikeErg Lactate Intervals"</strong></p><p>2 Min Easy,<br />1 Min Hard (85-95 RPM)<br />30 Sec Easy Recovery<br />1 Min Hard (95 RPM)<br />30 Sec Easy Recovery<br />1 Min Hard (95-100 RPM)<br />30 Sec Easy Recovery<br />1 Min Hard (95 RPM)<br />30 Sec Easy Recovery<br />1 Min Hard (85-95 RPM)<br />2 Min Easy Recovery</p><p><br />4 Sets<br /> 3 Min Easy<br /> 45 Sec Hard (100-110 RPM)<br /> 1 Min Mod (80-90 RPM)<br />-No rest between sets-<br />Total: 30 MIn</p>

<p><strong>Our Song</strong></p><p><br />Freedom (RX’d)<br />10 Rounds<br />8 Dumbbell Bench (50s/35s)<br />16/14 Calorie Bike Erg (Or Assault Bike)<br />(KG Conv: 22.5s/15s)<br /><br />Affiliate Compete (RX+)<br />10 Rounds<br />10 Dumbbell Bench (50s/35s)<br />20/16 Calorie Bike Erg (Or Assault Bike)<br />(KG Conv: 22.5s/15s)</p><p><br />Independence<br />10 Rounds<br />8 Dumbbell Bench (40s/25s)<br />14/12 Calorie Bike Erg (Or Assault Bike)<br />(KG Conv: 17.5s/10s)</p><p><br />Liberty<br />10 Rounds<br />8 Bar Push Ups<br />10/8 Calorie Bike Erg</p>