Bike
250m easy
250m moderate
250m easy
250m moderate/fast
250m easy
50m Sprint

<p><strong>"BikeErg Lactate Threshold"</strong></p><p>4000m<br />4 Min at Easy<br />3000m<br />3 Min at Easy<br />2000m<br />2 Min at Easy<br />1000m<br />1 Min at Easy<br /><br />Alternate interval speed between 400m Fast &amp; 400m Easy.<br />Finish each interval w/200m Sprint.</p>

<h4><strong>Dall Sheep</strong></h4><p>Freedom (RX’d)<br />2 sets<br />5 rounds<br />5 Deadlifts (275/185)<br />5 Bench press (185/110)<br />- rest 5:00 between sets -<br />(KG Conv DL: 125/83, BP: 83/50)</p><p> </p><p>Independence<br />2 sets<br />5 rounds<br />5 Deadlifts (225/155)<br />5 Bench press (155/95)<br />rest 5:00 between sets<br />(KG Conv DL: 102/70, BP: 70/43)</p><p> </p><p>Liberty<br />2 sets<br />5 rounds<br />8 Dumbbell Deadlifts (light)<br />8 Dumbbell Bench press (light)<br />rest 5:00 between sets</p>