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

<p><strong>"BikeErg Lactate Threshold"</strong></p><p>2 Sets:</p><ul><li>1 Min Hard (95-105 RPM), 1 Min Easy Recovery “Spin”</li><li>90 Sec Hard (95-105 RPM), 1Min Easy Recovery “Spin”</li><li>2 Min Hard (95-105 RPM), 1 Min Easy Recovery “Spin”</li><li>2 Min 30 Sec Hard (95-105 RPM), 1 Min Easy Recovery “Spin”</li><li>3 Min Hard (95-105 RPM), 4 Min Easy Recovery “Spin”</li></ul><p>*Rest 2 Min between sets.<br />Total: 38 Min</p>

<p><strong>Last Christmas</strong></p><p> </p><p>Freedom (RX’d)<br />5 rounds<br />100’ Sled Push (4×45/3×45)<br />100’ Farmers Carry (100s/70s)<br />(KG conv: sled 80/60, fc 45s/32.5s)<br /> </p><p>Alternative Option:<br />5 rounds<br />30 Air Squats<br />30 Kettlebell Swings (53/35)<br />(KG Conv 24/16)<br /> </p><p>Independence<br />5 rounds<br />100’ Sled Push (3×45/2×45)<br />100’ Farmers Carry (70s/50s)<br />(KG conv: sled 60/40, fc 45/32.5s)</p><p><br />Liberty<br />5 rounds<br />100’ Sled Push (1×45/empty)<br />100’ Farmers Carry (light)<br />(KG conv: sled 20/empty)</p>