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

<p><strong>BikeErg Lactate Threshold</strong></p><p>5 Sets<br />1000m at Easy<br />750m at Moderate<br />500m at Fast<br />250m at Sprint (Standing @D8-10)<br />*Rest 2 Min between sets.</p>

<p><b>Cayenne</b><br /> </p><p>Freedom (RX’d)<br />21-18-15-12-9-6<br />Calorie Bike Erg or Ski Erg<br />Burpees<br />(Women Calories: 16-14-12-10-8-4)<br /><br />Independence<br />16-14-12-10-8-4<br />Calorie Bike Erg or Ski Erg<br />Burpees<br />(Women Calories: 14-12-10-8-6-4)</p><p><br />Liberty<br />6 rounds<br />10/8 Calorie Bike Erg or Ski Erg<br />8 Up Downs</p>