<p>Freedom (RX’d)<br>800m Farmer Carry (35s/25s)<br>-Every 1:00 (including 0:00) perform 5 Burpees-<br>(KG conv: 15s/10s)</p><p> </p><p>Independence<br>800m Farmer Carry (25s/15s)<br>-Every 1:00 (including 0:00) perform 4 Burpees-<br>(KG conv: 10s/7.5s)</p><p> </p><p>Liberty<br>400m Farmer Carry (light)<br>-Every 1:00 (including 0:00) perform 5 Up Downs-</p><ul><li>Target time: 10-12 minutes</li><li>Time cap: 20 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>Warm-Up: </p><p>2 Min Ramp from RPE3 to RPE5 </p><p> </p><p>3 Sets</p><p>2x (15 Sec at RPE7-8 or 105 RPM, 30 Sec at RPE1-2)</p><p>*2 Min at RPE3 (or 80 RPM) after each set.</p><p> </p><p>Main Workout:</p><p>3 Sets</p><p>12 Sec at RPE10 (Max RPM), 18 Sec at RPE1-2</p><p>9 Sec at RPE10 (Max RPM), 21 Sec at RPE1-2</p><p>6 Sec at RPE10 (Max RPM), 24 Sec at RPE1-2</p><p>*2 Min at RPE3 (80 RPM) after each set.</p><p> </p><p>3 Sets:</p><p>3x (20 Sec at RPE9 (110+), 10 Sec at RPE1-2)</p><p>*2 Min at RPE3 (80 RPM) after each set.</p><p>Total: 30:30 Min</p><p> </p><p>** This workout can alternatively be done on another machine or as a run.</p>