<p>Freedom (RX’d)<br>For Time:<br>150 Kettlebell Swings (53/35)<br>*Every time you stop, break, put the kettlebell down, perform 10 Burpee to Bar (6in)*<br>(KG Conv 24/16)<br><br>*This is a repeat from January 15th, 2023</p><p> </p><p>Independence<br>For Time:<br>150 Kettlebell Swings (35/25)<br>Every time you stop, break, put the kettlebell down, perform 8 Burpee to Bar (6in)<br>(KG Conv 16/12)</p><p> </p><p>Liberty<br>For Time:<br>100 Russian Kettlebell Swings (light)<br>Every time you stop, break, put the kettlebell down, perform 6 Up Downs</p><p> </p><p>Target: 6-8 minutes</p><p>Cap: 15 minutes</p>

<p>Bike</p><p>250m easy</p><p>250m moderate</p><p>250m easy</p><p>250m moderate/fast</p><p>250m easy</p><p>50m sprint</p>

<p>Part 1<br>2 Sets<br>4 Min at RPE5<br>2 Min at RPE3<br>4 Min at RPE4<br>*Rest 2 Min between sets.<br>Total: 22 Min<br><br>Optional Part 2 (Recommended)<br>45 Sec at RPE8<br>75 Sec at RPE1-2<br>45 Sec at RPE9<br>75 Sec at RPE1-2<br>45 Sec at RPE10<br>75 Sec at RPE1-2<br><br>This workout can alternatively be done on another machine or as a run.<br><br>FLOW:<br>0-4 at RPE5<br>4-6 at RPE3<br>6-10 at RPE4<br>10-12 REST<br>12-16 at RPE5<br>16-18 at RPE3<br>18-22 at RPE4<br><br>Optional Part 2 (Recommended)<br>0-0:45 – at RPE8<br>0:45 – 2:00 at RPE1-2<br>2-2:45 at RPE9<br>2:45-4 at RPE1-2<br>4-4:45 at RPE10<br>4:45-6 at RPE1-2</p>