<p>Freedom (RX’d)<br>100 Single Unders<br>30 Sit Ups<br>100 Single Unders<br>30 V-Ups<br>100 Single Unders<br>30 GHD’s (Or Stick Sit Ups)<br>100 Single Unders</p><p> </p><p>Independence<br>80 Single Unders<br>25 Sit Ups<br>80 Single Unders<br>25 V-Ups<br>80 Single Unders<br>25 GHD’s + 6in Riser (Or Stick Sit Ups)<br>80 Single Unders</p><p> </p><p>Liberty<br>60 Single Unders<br>20 Sit Ups<br>60 Single Unders<br>20 Alternating V-Ups<br>60 Single Unders<br>20 Wall Ball Sit Ups<br>60 Single Unders</p><ul><li>Target time: 8-10 minutes</li><li>Time cap: 14 minutes</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>8 Min at RPE3<br><br>-Rest 1 Min- <br><br>3 Sets <br>800m at RPE5<br>1000m at RPE3-4<br>*No rest between reps &amp; 45 Sec rest between sets. <br><br>6x (150m at RPE10, 1 Min at RPE2-3, 30 Sec Rest)<br>*No additional rest between reps or sets.<br><br>** This workout can alternatively be done on another machine or as a run.</p>