<p>"BikeErg Lactate Threshold"</p><p>3 Sets&nbsp;<br />1 Min at RPE3&nbsp;<br />1 Min at RPE4<br />1 Min at RPE5<br />1 Min at RPE6<br />1 Min at RPE7<br />1 Min at RPE8&nbsp;<br />4 Min at RPE2<br />Total 30 Min</p>

<h4><strong>"Mordor"</strong></h4><p>Freedom (RX’d)</p><p>6 sets:<br />1:00 Accumulated Plank Hold (Elbows)<br />1:00 Accumulated Top of Ring Dip Hold<br />-Rest as needed between sets-<br />-3:00 after completion-<br />-into-</p><p>50 Burpee Box Jump Overs (24/20)</p><p> </p><p>Independence<br />6 sets:<br />45-seconds Accumulated Plank Hold (Elbows)<br />45-second Accumulated Top of Ring Dip Hold<br />Rest as needed between sets<br />3:00 after completion<br />into<br />50 Burpee Box Jump Overs (20/16)</p><p> </p><p>Liberty<br />6 sets:<br />30-seconds Accumulated Knee Plank Hold (Elbows)<br />30-second Accumulated Top of Ring Dip Hold (Toes touching the ground)<br />Rest as needed between sets&nbsp;<br />3:00 after completion<br />into<br />30 Up Downs + Box Step Up (20/16)</p>