<p><span style="color:rgb(103,106,108);font-size:13px;">Freedom (RX’d)</span><br><span style="color:rgb(103,106,108);font-size:13px;">5 sets</span><br><span style="color:rgb(103,106,108);font-size:13px;">20/16 Calorie Air Bike</span><br><span style="color:rgb(103,106,108);font-size:13px;">10 Burpee Box Jump Overs (20)</span><br><span style="color:rgb(103,106,108);font-size:13px;">-rest 2:00 between sets-</span></p><p> </p><p>Independence<br>5 sets<br>16/13 Calorie Air Bike<br>8 Burpee Box Jump Overs (20)<br>-rest 2:00 between sets-</p><p> </p><p>Liberty<br>5 sets<br>12/10 Calorie Air Bike<br>6 Up Downs + Box Step Up (20/16)<br>-rest 2:00 between sets-</p><ul><li>Target TIme each set: 2:10-2:30</li><li>Time Cap each set: 3:00</li></ul>

<p>Complete 45-60 Min at Easy Zone 2 pace:<br>100-200-300-400-500m. . . <br>Row<br>Ski<br>Bike Erg<br>-Add 100m every round for 45-60 minutes-</p><p>* If you don’t have access to one of the options, rotate through the other movements for 45-60 minutes.</p>