<p>Freedom (RX’d)<br>Every minute (15:00)<br>5 sets<br>Minute 1: 10 Dumbbell Step Back Lunges (2×50/35)<br>Minute 2: 10 Strict Pull ups<br>Minute 3: 10 Deficit Push Ups (4"/2")<br>(KG conv: DB 2×22.5/15)<br> </p><p>Independence<br>Every minute (15:00)<br>5 sets<br>Minute 1: 10 Dumbbell Step Back Lunges (2×35/25)<br>Minute 2: 8 Strict Pull ups<br>Minute 3: 8 Deficit Push Ups (2”/1")<br>(KG conv: DB 2×15/10)</p><p> </p><p>Liberty<br>Every minute (15:00)<br>5 sets<br>Minute 1: 10 SIngle Dumbbell Step Back Lunges (light)<br>Minute 2: 10 Ring Rows<br>Minute 3: 10 Bar Push Ups</p><ul><li>Target time each set: 25-35 seconds</li><li>Time cap each set: 50 seconds</li></ul>

<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>6 Min at RPE3, 60 Sec Rest<br>30 Sec, D1 at RPE7, 30 Sec at RPE1<br>30 Sec, D1 at RPE7, 30 Sec at RPE1<br>5 Min at RPE3, 60 Sec Rest<br>20 Sec, D1 at RPE8, 40 Sec at RPE1<br>20 Sec, D1 at RPE8, 40 Sec at RPE1<br>4 Min at RPE3, 60 Sec Rest<br>10 Sec, D1 at RPE9, 50 Sec at RPE1<br>10 Sec, D1 at RPE9, 50 Sec at RPE1<br>Total: 24 Min<br>** See coach notes for timeframe<br>**This workout can alternatively be done on another machine or as a run.<br><br>Optional Part 2 (recommended)<br>60 Sec at RPE8, 60 Sec at 50% Prior Watts<br>45 Sec at RPE8, 60 Sec at 50% Prior Watts<br>45 Sec at RPE8, 60 Sec at 50% Prior Watts,<br>30 Sec at RPE8, 60 Sec at 50% Prior Watts<br>30 Sec at RPE8, 60 Sec at 50% Prior Watts<br>30 Sec at RPE8, 60 Sec at 50% Prior Watts</p>