<p>Freedom (RX’d)<br>30-25-20-15-10-5<br>Kettlebell Swings (53/35)<br>50ft Walking Lunge <br>(KG conv: KB 22.5/15)<br> </p><p>Independence<br>30-25-20-15-10-5<br>Kettlebell Swings (35/25)<br>50ft Walking Lunge <br>(KG conv: KB 15/10)</p><p> </p><p>Liberty<br>21-18-15-12-9-6<br>Russian Kettlebell Swings (light)<br>25ft Walking Lunge</p><ul><li>Target time: 8-10 minutes</li><li>Time cap: 15 minutes</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:<br>6 Min at RPE2-3, Rest 1 Min<br>5 Min at RPE2-3, Rest 1 Min<br>4 Min at RPE2-3, Rest 1 Min<br>3 Min at RPE2-3, as an EMOM with :10 of 10 RPM Standing at the top of each minute<br>Total: 21 Min</p><p> </p><p>Optional Part 2 (Recommended)<br>4 Sets<br>20 Sec standing, D9-10 at RPE9-10<br>20 Sec at RPE2<br>-Rest 30 Sec-<br>20 Sec Standing, D8-9 at RPE9<br>20 Sec at RPE2<br>-Rest 30 Sec-<br>20 Sec Standing, D7-8 at RPE8-9<br>20 Sec at RPE2<br>*Rest 2 Min between sets.</p><p> </p><p>This workout can alternatively be done on another machine or as a run.</p><p> </p><p>FLOW<br>Part 1:<br>0-6 RPE2-3<br>6-7 Rest<br>7-12 RPE2-3<br>12-13 Rest<br>13-17 RPE2-3<br>17-18 Rest<br>18-21 RPE2-3, as an EMOM with :10 of 10 RPM Standing at the top of each minute</p><p> </p><p>Optional Part 2 (Recommended)<br>4 Sets<br>0-:20 standing, D9-10 at RPE9-10<br>:20-:40 RPE2<br>:40 – 1:10 Rest<br>1:10-1:30 Standing, D8-9 at RPE9<br>1:30-1:50 RPE2<br>1:50-2:20 Rest<br>2:20-2:40 Standing, D7-8 at RPE8-9<br>2:40-3 Sec at RPE2<br>3-5 Rest<br>(repeat for 3 more rounds)</p>