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

<p><strong>Ski/Row and Bike Workouts</strong></p><p>3 Sets<br />500m Row or Ski at RPE7<br />1 Min Echo Bike at RPE7<br />*Rest 3 Min between sets.<br /><br />*Score Echo Bike Calories.</p>

<p><strong>“I like that boulder, that’s a nice boulder”</strong><br /> </p><p>Freedom (RX’d)<br />Every minute (15:00)<br />5 sets<br />Minute 1: 10 Dumbbell Step Back Lunges (2×50/35)<br />Minute 2: 10 Strict Pull ups<br />Minute 3: 10 Deficit Push Ups (4"/2")<br />(KG conv: DB 2×22.5/15)<br /><br />Independence<br />Every minute (15:00)<br />5 sets<br />Minute 1: 10 Dumbbell Step Back Lunges (2×35/25)<br />Minute 2: 8 Strict Pull ups<br />Minute 3: 8 Deficit Push Ups (2”/1")<br />(KG conv: DB 2×15/10)</p><p><br />Liberty<br />Every minute (15:00)<br />5 sets<br />Minute 1: 10 SIngle Dumbbell Step Back Lunges (light)<br />Minute 2: 10 Ring Rows<br />Minute 3: 10 Bar Push Ups</p>