Freedom (RX’d)
21-18-15-12-9-6
Calorie Air Bike
Kettlebell Swings (53/35)
Women Calories: 16-14-12-10-8-6

Independence
16-14-12-10-8-6
Calorie Air Bike
Kettlebell Swings (53/35)
Women Calories: 14-12-10-8-6-4

Liberty
12-10-8-6-4-2
Calorie Air Bike
Russian Kettlebell Swings (light)

• Target time: Sub 8-10:00
• Time cap: 14:00

40-45 Min Bike Erg @Zone 2 Pace
First 20 minutes are 8 Sec Standing Sprint (Damper 10/8) followed by 52 Sec Seated Recovery Spin (Damper 3/2)
-then-
20-25 Min Zone2 Seated

If BikeErg is not available, sub Air Bike, other machine, or run and perform:
5 min at Zone 2 pace (warm-up), then 20 minutes of 8 second sprint, followed by 52 seconds easy, then finish with 15-20 min at Zone 2 pace.