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

<p><strong>Ski/Row and Bike Workouts</strong></p><p>2x (600m Row or Ski at RPE5, 1 Min Rest)<br />-Rest 2 Min-<br />3x (90 Sec Echo Bike at RPE8, 1 Min Rest)<br />-Rest 2 Min-<br />2x (500m Row or Ski at RPE7, 1 Min Rest)<br />-Rest 2 Min-<br />3x (1 Min Echo Bike at RPE9, 1 Min Rest)</p>

<p><b>Sugar Cookie</b><br /> </p><p>Freedom (RX’d)<br />800m Farmer Carry (35s/25s)<br />-Every 1:00 (including 0:00) perform 5 Burpees-<br />(KG conv: 15s/10s)<br /><br />Independence<br />800m Farmer Carry (25s/15s)<br />-Every 1:00 (including 0:00) perform 4 Burpees-<br />(KG conv: 10s/7.5s)</p><p><br />Liberty<br />400m Farmer Carry (light)<br />-Every 1:00 (including 0:00) perform 5 Up Downs-</p>