<p>Freedom (RX’d)<br>Every minute (15:00)<br>5 sets<br>Minute 1: 10 GHD’s (or Stick Sit Ups)<br>Minute 2: 10 Kettlebell Swings (70/53)<br>Minute 3: 10 Deficit Push Ups (4"/2")<br>** Workout repeats through 15 minutes<br>(KG conv: 32/24 KB)</p><p> </p><p>Independence<br>Every minute (15:00)<br>5 sets<br>Minute 1: 10 GHD’s + 6in Riser (or Stick Sit Ups)<br>Minute 2: 10 Kettlebell Swings (53/35)<br>Minute 3: 8 Deficit Push Ups (2”/1")<br>(KG conv: 24/16 KB)</p><p> </p><p>Liberty<br>Every minute (15:00)<br>5 sets<br>Minute 1: 15 Sit Ups<br>Minute 2: 10 Russian Kettlebell Swings (light)<br>Minute 3: 10 Bar Push Ups</p>

<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>4800m at RPE3<br>-Rest 1 Min- <br>3200m at RPE4<br>-Rest 1 Min- <br>1600m at RPE5 <br>-Rest 2 Min-<br>8x (100m at RPE9, 30 Sec at RPE1-2)<br>** This workout can alternatively be done on another machine or as a run.</p>