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

<p><strong>BikeErg Lactate Threshold</strong></p><p><br />6x (2 Min 30 Sec at RPE3 (or 70-75 RPM), 30 Sec at RPE10)<br />-Rest 2 Min-<br /><br />6x (2 Min 30 Sec at RPE5 (or 75-80 RPM), 30 Sec at RPE10)<br />-Rest 2 Min-<br /><br />6x (2 Min 30 Sec at RPE6 (or 80-85 RPM), 30 Sec at RPE10)<br />Total: 52 Min</p>

<p><b>Grandmaster’s Contest of Champions</b></p><p> </p><p>Freedom (RX’d)<br />For Time:<br />100/80 Calorie Assault Bike (80/65 Calorie Echo)<br />100 Single Arm Dumbbell Push Press (50/35)<br />(KG conv: 22.5/15)</p><p><br />Independence<br />For Time:<br />90/75 Calorie Assault Bike (70/60 Calorie Echo)<br />100 Single Arm Dumbbell Push Press (35/25)<br />(KG conv: 15/10)</p><p><br />Liberty<br />For Time:<br />75/60 Calorie Bike Erg<br />75 Single Arm Dumbbell Push Press (light)</p><p> </p><ul><li>Target time each set: 10-12 minutes</li><li>Time cap each set: 15 minutes</li></ul>