<p>Freedom (RX’d)<br>Every 2:00 (8 sets)<br>15/12 Calorie Air Bike<br>25ft Handstand Walk (Or 2 Wall Walks)</p><p> </p><p>Independence<br>Every 2:00 (8 sets)<br>12/10 Calorie Air Bike<br>25ft Handstand Walk (Or 2 Wall Walks)</p><p> </p><p>Liberty<br>Every 2:00 (8 sets)<br>10/8 Calorie Air Bike<br>25ft Bear Crawl (Or 2 Wall Walks, half way)</p><ul><li>Target time each set: Sub 1:10</li><li>Time cap each set: 90 seconds</li></ul>

<p>Complete this as a 45-60 Min @Easy/Zone 1-2:</p><ul><li>2000m Row</li><li>5 Half Kneeling Kettlebell Windmill (each side)</li><li>3000m Bike Erg OR 1200m Run OR 90/72 cal Air Bike</li><li>45 Sec Passive Hang</li><li>5 ATG Split Squats (each leg) – no weight – 3 sec pause in bottom working ROM</li></ul><p>You can use the first part of the 2,000m Row as the warm-up.</p>