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

<p><strong>BikeErg Lactate Threshold</strong></p><p>4000m at Easy<br />3500m at Easy/Moderate<br />2500m at Moderate<br />-Rest 2 Min-<br />2000m at Moderate<br />*No additional rest between reps.</p>

<p><b>Max</b><br /><br />Freedom (RX’d)<br />8 rounds<br />15 Kettlebell Swings (53/35)<br />45 Unbroken Single Unders<br />(KG conv: 24/16)<br /><br />Independence<br />8 rounds<br />15 Kettlebell Swings (35/25)<br />30 Unbroken Single Unders<br />(KG conv: 16/11)</p><p><br />Liberty<br />8 rounds<br />10 Russian Kettlebell Swings (light)<br />30 Single Unders</p>