<p>Freedom (RX’d)<br>8×500/450m Row<br>-Rest 1:00 between sets-<br> </p><p>Independence<br>8×450/400m Row<br>-Rest 1:00 between sets-</p><p> </p><p>Liberty<br>8×300/250m Row<br>-Rest 1:00 between sets-</p><ul><li>Time Time each set: 1:45-2:00</li><li>Time Cap each set: 2:15</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>3 Min Ramp from RPE 2 to RPE 5<br>3 Min at RPE 3<br>1x (20 Sec at RPE 9, 1 Min at RPE 3)<br>1x (30 Sec at RPE 9, 1 Min at RPE 3)<br>1x (40 Sec at RPE 9, 1 Min at RPE 3)<br>10 Min at RPE 7<br>6 Min at RPE 3<br>1x (20 Sec at RPE 9, 1 Min at RPE 3)<br>1x (30 Sec at RPE 9, 1 Min at RPE 3)<br>1x (40 Sec at RPE 9, 1 Min at RPE 3)<br>10 Min at RPE 7<br>3 Min Ramp from RPE 3 to RPE 2<br>Total Time: 44 Min<br>** This workout can alternatively be done on another machine or as a run.</p>