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

<p><strong>BikeErg Lactate Threshold</strong></p><p> </p><p>5 Sets<br />1 Min Standing, High Damper at RPE3<br />1 Min Seated at RPE8 (or 90 RPM)<br />*No rest between sets.<br />-Rest 2 Min-<br /><br />5 Sets<br />1 Min Standing at RPE5 (or 65 RPM)<br />1 Min Seated at RPE5 (or 65 RPM)<br />*No rest between sets.<br />-Rest 2 Min-<br /><br />5 Sets<br />1 Min Standing, High Damper at RPE8 (70 RPM)<br />1 Min Seated at RPE3<br />*No rest between sets.<br />Total: 34 Min</p>

<p><b>Lemon Raspberry Cream Cheesecake</b></p><p> </p><p>Freedom (RX’d)<br />21-18-15-12-9-6<br />Burpee to Bar (6in)<br />V-Ups<br />50 Single Unders after each set of V-ups<br /> </p><p>Independence<br />21-18-15-12-9-6<br />Burpee to Bar<br />Alternating V-Ups<br />35 Single Unders after each set of V-ups</p><p> </p><p>Liberty<br />21-18-15-12-9-6<br />Up Down<br />Sit Ups<br />30 Single Unders after each set of Sit Ups</p><ul><li>Target time: 10-12 minutes</li><li>Time cap: 15 minutes</li></ul>