<p>Freedom (RX’d)<br>8 Sets (1 Set every 2 Minutes)<br>12/10 Calorie Row<br>10 Burpee over Rower</p><p> </p><p>Independence<br>8 Sets (1 Set every 2 Minutes)<br>10/8 Calorie Row<br>8 Burpee over Rower</p><p> </p><p>Liberty<br>8 Sets (1 Set every 2 Minutes)<br>10/8 Calorie Row<br>8 Up Downs</p><ul><li>Target time: Sub 75 seconds</li><li>Time cap: 90 seconds</li></ul>

<p>60 Min (Zone 2 Pace)</p><p>Buy In: 6,000m Run</p><p>AMRAP in remaining time:</p><p>1,000m Row</p><p>12 Side Plank Arch Ups (each side)</p><p>2,000m Bike Erg</p><p>3 Skin the Cat Controlled</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>