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

<p><strong>"BikeErg Lactate Intervals"</strong></p><p>4800m at RPE3<br />-Rest 1 Min-<br />3200m at RPE4<br />-Rest 1 Min-<br />1600m at RPE5<br />-Rest 2 Min-<br />8x (100m at RPE9, 30 Sec at RPE1-2)</p>

<p><strong>Mr. Turner</strong></p><p><br />Freedom (RX’d)<br />5 Sets<br />10 Dumbbell Deadlifts (2×50/35)<br />100ft Single Arm Dumbbell Overhead/Single Arm Dumbbell Front Rack Hold (50ft/switch)<br />10 Dumbbell Deadlifts (2×50/35)<br />-rest 1:1 between sets-<br />(KG conv: DB 22.5/15, 50ft = 15m)<br /><br />Independence<br />5 Sets<br />10 Dumbbell Deadlifts (2×35/25)<br />100ft Single Arm Dumbbell Overhead/Single Arm Dumbbell Front Rack Hold (50ft/switch)<br />10 Dumbbell Deadlifts (2×35/25)<br />Rest 1:1 between sets<br />(KG conv: DB 15/10, 50ft = 15m)</p><p><br />Liberty<br />5 Sets<br />10 Kettlebell Sumo Deadlifts (light)<br />100ft Single Arm Kettlebell Carry (50ft/switch)<br />10 Kettlebell Sumo Deadlifts (light)<br />rest 1:1 between sets<br />(KG conv: 50ft = 15m)</p>