<p>Freedom (RX’d)<br>3 rounds<br>1000/850m Bike Erg (Or 25/20 Calorie Air Bike)<br>10 Strict Weighted Chin Ups (35/25)<br>(KG conv: SWCU 15/10)<br> </p><p>Independence<br>3 rounds<br>1000/850m Bike Erg (Or 25/20 Calorie Air Bike)<br>10 Strict Weight Chin Ups (25/15)<br>(KG conv: SWCU 10/7)</p><p> </p><p>Liberty<br>3 rounds<br>750/675m Bike Erg (Or 15/12 Calorie Air Bike)<br>10 Jumping Chin Ups</p><ul><li>Target time: 10-12 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>3 Sets<br>4x (75 Sec at RPE6, 45 Sec at RPE3)<br>*Rest 90 Sec between sets.<br>Total: 27 Min<br><br>Optional Part 2 (Recommended)<br>3 Sets<br>15 Sec Standing, D8-10 at RPE9-10<br>1 Min at RPE1-2<br>15 Sec Seated, D8-10 at RPE9-10<br>1 Min at RPE1-2<br>15 Sec Seated, D1 at RPE9-10<br>*Rest 3 Min between sets.<br><br>** See coach notes for timeframe<br>**This workout can alternatively be done on another machine or as a run.</p>