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>

<p><b>Charms</b><br /> </p><p>Freedom (RX’d)<br />3 rounds<br />75 Double Unders<br />25 GHDs (Or V-Ups)<br /><br />Independence<br />3 rounds<br />60 Double Unders<br />20 GHDs + 6in Riser (Or V-Ups)</p><p> </p><p>Liberty<br />3 rounds<br />75 Single Unders<br />25 Sit Ups</p>