<p>Freedom (RX’d)<br>For Time:<br>100/80 Calorie Air Bike<br>100 Single Arm Dumbbell Push Press (50/35)<br>(KG conv: 22.5/15)</p><p> </p><p>Independence<br>For Time:<br>90/75 Calorie Air Bike<br>100 Single Arm Dumbbell Push Press (35/25)<br>(KG conv: 15/10)</p><p> </p><p>Liberty<br>For Time:<br>75/60 Calorie Air Bike<br>75 Single Arm Dumbbell Push Press (light)</p><ul><li>Target time: 10-12 minutes</li><li>Time cap: 15 minutes</li></ul>

<p>60 Min (Zone 2 Pace)</p><p>Buy In: 5,000m Run</p><p>AMRAP in remaining time:</p><p>1,000m Row</p><p>5 Half Kneeling Kettlebell Windmills (35/26) (per arm)</p><p>2,000m Bike Erg</p><p>:45 Supinated Passive Hang</p><p> </p><p>You can use the first part of the Run as the warm-up.</p><p>If Bike Ergs are not available, the 2,000m Bike Erg can be changed to 60/48 cal Air Bike.</p>