<p>Freedom (RX’d)<br>5 sets<br>1:00 Max Burpees (or Sand Ball Slams (50/30))<br>1:00 Max Double Unders<br>1:00 Max Stick Sit Ups<br>1:00 Rest<br>(KG conv 25/15)</p><p> </p><p>Independence <br>5 sets<br>1:00 Max Sand Ball Slams (30/20)<br>1:00 Max Double Unders<br>1:00 Max Sit Ups<br>1:00 Rest<br>(KG conv 15/10)</p><p> </p><p>Liberty<br>5 sets<br>1:00 Max Wall Ball Slams (20/14)<br>1:00 Max Single Unders<br>1:00 Max crunches<br>1:00 Rest<br>(KG conv 9/6)</p><ul><li>Target number of Reps each set: 140+</li><li>Minimum number of reps before scaling: 90</li></ul>

<p>Bike</p><p>250m easy</p><p>250m moderate</p><p>250m easy</p><p>250m moderate/fast</p><p>250m easy</p><p>50m sprint</p>

<p>Part 1</p><p>6 Min at RPE4, 1 Min Rest</p><p>4 Min at RPE5, 1 Min Rest</p><p>2 Min at RPE6, 1 Min Rest</p><p>5x (1 Min at RPE8, 1 Min at RPE2)</p><p>Total: 25 Min</p><p> </p><p>Optional Part 2 (Recommended)</p><p>3 Sets</p><p>15 Sec Standing, D7-8 at RPE7</p><p>45 Sec Seated, D7-8 at RPE8</p><p>-Rest 1 Min-</p><p>10 Sec Standing, D8-9 at RPE8</p><p>30 Sec Seated, D8-9 at RPE9</p><p>-Rest 1 Min-</p><p>5 Sec Standing, D9-10 at RPE9</p><p>15 Sec Seated, D9-10 at RPE10</p><p>*Rest 90 Sec between sets.</p><p> </p><p>This workout can alternatively be done on another machine or as a run.</p>