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

<p><strong>"BikeErg Lactate Threshold"</strong></p><p>2 Sets<br /> 3200m at RPE3-4<br /> 90sec at RPE2-3<br /> 2000m at RPE4-5<br />-Rest 90 Sec-<br /> 4x (300m at RPE7, 1 Min at RPE2)<br />*Rest 3 Min between sets.</p>

<p><strong>Petrie</strong></p><p><br />Freedom (RX’d)<br />Every 2:00 (8 sets)<br />12 Burpee Pull-ups<br /><br />Independence<br />Every 2:00 (8 sets)<br />10 Burpee Pull-ups</p><p><br />Liberty<br />Every 2:00 (8 sets)<br />10 Up Downs + Ring Row</p>