<p><strong>GATLINBURG</strong></p><p> </p><p>Freedom (RX’d)<br />21-18-15-12-9-6<br />Single Arm Devils Press (50/35)<br />42-36-30-24-18-12<br />Abmat Sit-Ups<br />(KG conv: 22.5/15)</p><p> </p><p>Independence<br />21-18-15-12-9-6<br />Single Arm Devils Press (35/25)<br />42-36-30-24-18-12<br />Abmat Sit-Ups<br />(KG conv: 15/10)</p><p> </p><p>Liberty<br />20-16-14-12-10-8<br />Up Down + Alternating Dumbbell Clean and Jerk (light)<br />Abmat Sit-Ups</p><p> </p><ul><li>Target time: 12-14 minutes</li><li>Time cap: 18 minutes</li></ul>

<p><strong>BikeErg Lactate Threshold</strong><br /> </p><p>20 Sec at RPE10 (or 105+ RPM), 40 Sec at RPE3 (or 75RPM)<br />20 Sec at RPE10 (or 110+ RPM), 40 Sec at RPE3 (or 75 RPM)<br />20 Sec at RPE10 (or 115+ RPM), 40 Sec at RPE3 (or 75 RPM)<br />20 Sec at RPE10 (or 120+ RPM), 40 Sec at RPE3.<br /><br />3x (4 Min at RPE7 (or 85-90 RPM), 2 Min at RPE3)<br />4x (30 Sec Standing at RPE10, High Damper, 1 Min Rest)<br /><br />2 Sets<br />2 Min at RPE4 (or 70-75 RPM)<br />90 Sec at RPE5 (or 80-85 RPM)<br />1 Min at RPE6 (or 85-95 RPM)<br />30 Sec at RPE7 (or 95-100 RPM)<br />2 Min at RPE1-2 (Any RPM)<br />4x (15 Sec Standing at RPE10, High Damper, 45 Sec at RPE1-2)<br />*No rest between sets.<br />Total: 60 Min</p>