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

<p><strong>BikeErg Lactate Threshold</strong></p><ul><li>20 Sec Seated at RPE9 (or 105+ RPM), 40 Sec at RPE1-2</li><li>20 Sec Seated at RPE9 (or 110+ RPM), 40 Sec at RPE1-2</li><li>20 Sec Seated at RPE9, Max RPM, 40 Sec at RPE1-2</li></ul><p>-Rest 3 Min-</p><ul><li>20 Sec Seated at RPE9, High Damper, 40 Sec at RPE1-2</li><li>20 Sec Seated at RPE9, Higher Damper, 40 Sec at RPE1-2</li><li>20 Sec Seated at RPE9, Highest Damper, 40 Sec at RPE1-2</li></ul><p>-Rest 3 Min-</p><ul><li>20 Sec Standing at RPE9, High RPM, 40 Sec at RPE1-2</li><li>20 Sec Standing at RPE9, Higher RPM, 40 Sec at RPE1-2</li><li>20 Sec Standing at RPE9, Max RPM, 40 Sec at RPE1-2</li></ul><p>-Rest 3 Min-</p><ul><li>20 Sec Standing at RPE9, High Damper, 40 Sec at RPE1-2</li><li>20 Sec Standing at RPE9, Higher Damper, 40 Sec at RPE1-2</li><li>20 Sec Standing at RPE9, Highest Damper, 40 Sec at RPE1-2</li></ul><p>Total: 21 Min</p>

<p><b>Matthew 28:5-6</b></p><p> </p><p>Freedom (RX’d)<br />Every 2:00 (16:00)<br />200/175m Row<br />15 V-Ups<br /><br />Independence<br />Every 2:00 (16:00)<br />175/150m Row<br />12 V-Ups</p><p> </p><p>Liberty<br />Every 2:00 (16:00)<br />150/125m Row<br />15 Sit-ups</p><p> </p><ul><li>Target time each set: 60-75 seconds</li><li>Time cap each set: 90 seconds</li></ul>