<p>Freedom (RX’d)<br>63-45-27<br>Air Squats<br>21-15-9 <br>Burpee to 12in Target</p><p> </p><p>Independence<br>63-45-27<br>Air Squats<br>21-15-9 <br>Burpee to 6in Target</p><p> </p><p>Liberty<br>42-30-18<br>Air Squats<br>21-15-9 <br>Up Downs</p><ul><li>Time Time: 5-7 minutes</li><li>Time Cap: 10 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>3 Min Ramp from RPE 2 to RPE 5</p><p>3 Min at RPE 3</p><p>4x (1.5 Min at RPE 8, 30 Sec at RPE 3)</p><p>4 Min at RPE 3</p><p>4x (2 Min at RPE 8, 30 Sec at RPE 3)</p><p>4 Min at RPE 3</p><p>4x (2.5 Min at RPE 8, 30 Sec at RPE 3)</p><p>3 Min Ramp from RPE 3 to RPE 2</p><p>Total Time: 47 Min</p><p>** This workout can alternatively be done on another machine or as a run.</p>