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

<p><strong>BikeErg Lactate Threshold</strong><br /> </p><p>2 Min at RPE3 (or 75 RPM),<br />1 Min at RPE7 (or 85-95 RPM), 30 Sec at RPE1-2<br />1 Min at RPE7 (or 95 RPM), 30 Sec at RPE1-2<br />1 Min at RPE7 (or 95-100 RPM), 30 Sec at RPE1-2<br />1 Min at RPE7 (or 95 RPM), 30 Sec at RPE1-2<br />1 Min at RPE7 (or 85-95 RPM)<br />2 Min at RPE1-2 (Any RPM)<br /><br />4 Sets<br />3 Min at RPE3 (or 80 RPM)<br />45 Sec at RPE8 (or 100-110 RPM)<br />1 Min at RPE5 (or 80-90 RPM)<br />*No rest between sets.<br />Total: 30 Min</p>

<p><b>Shark</b></p><p> </p><p>Freedom (RX’d)<br />Every minute (10:00)<br />200/175m Row<br />-Rest 1:00-<br />Every minute (10:00)<br />6 Clean and Jerks (115/80)<br />(KG conv: 52/36)</p><p> </p><p>Independence<br />Every minute (10:00)<br />175/150m Row<br />-Rest 1:00-<br />Every minute (10:00)<br />6 Clean and Jerks (95/65)<br />(KG conv: 43/29)</p><p> </p><p>Liberty<br />Every minute (10:00)<br />150/125m Row<br />-Rest 1:00-<br />Every minute (10:00)<br />10 Alternating Dumbbell Clean and Jerks (light)</p><p> </p><p>Target time each set:</p><ul><li>Set 1: 38-45 seconds</li><li>Set 2: 12-15 seconds</li></ul><p>Time cap each set:</p><ul><li>Set 1: 50 seconds</li><li>Set 2: 20 seconds</li></ul>