<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;">For Time:</span><br><span style="color:rgb(103,106,108);font-size:13px;">100/80 Calorie Air Bike</span><br><span style="color:rgb(103,106,108);font-size:13px;">-Every 1:00, including 0:00 perform 4 Burpees-</span></p><p> </p><p>Independence<br>For Time:<br>80/65 Calorie Air Bike<br>-Every 1:00, including 0:00 perform 3 Burpees-</p><p> </p><p>Liberty<br>For Time:<br>60/48 Calorie Air Bike<br>-Every 1:00, including 0:00 perform 3 Up Downs-</p><ul><li>Target TIme : 7:30-9:30 Minutes</li><li>Time Cap: 12 minutes</li></ul>

<p>Complete 45-60 Min at Easy Zone 2 pace:<br>800m Row<br>1,600m Run<br>3,200m Bike Erg (Damper 5/4) or 100/80 cal Air Bike</p><p>* If you don’t have access to one of the options, rotate through the other movements for 45-60 minutes.</p>