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

<p><strong>"BikeErg Lactate Intervals"</strong></p><p>2 Sets<br /> 6 Min at RPE4, 1000m at RPE3<br /> -Rest 1 Min-<br /> 4 Min at RPE5, 1000m at RPE3<br /> -Rest 1 Min-<br /> 2 Min at RPE6, 1000m at RPE3<br />*Rest 1 Min between sets.</p>

<p><strong>Corn Dog</strong></p><p>Freedom (RX’d)<br />21-15-9<br />Double Kettlebell Clean and Jerks (35s/25s)<br />4-3-2<br />Rope Climbs (Or 12-9-6 Burpee Pull Ups)<br />(KG conv: 16s/11s)</p><p><br />Independence<br />21-15-9<br />Double Kettlebell Clean and Jerks (25s/15s)<br />3-2-1<br />Rope Climbs (Or 9-6-3 Burpee Pull Ups)<br />(KG conv: 11s/7s)</p><p><br />Liberty<br />21-15-9<br />Dumbbell Clean and Jerks (light)<br />4-3-2<br />Zombie Rope Climb (Or 12-9-6 Up Down + Jumping Pull Up)</p>