Freedom (RX’d)
500m Bike Erg (Or 15/12 Calorie Air Bike)
25ft Handstand Walk (Or 50ft Bear Crawl)
50 Toes to Ring
500m Bike Erg (Or 15/12 Calorie Air Bike)
25ft Handstand Walk (Or 50ft Bear Crawl)
35 Toes to Ring
500m Bike Erg (Or 15/12 Calorie Air Bike)
25ft Handstand Walk (Or 50ft Bear Crawl)
20 Toes to Ring
500m Bike Erg (Or 15/12 Calorie Air Bike)
Independence
500m Bike Erg (Or 15/12 Calorie Air Bike)
25ft Handstand Walk (Or 50ft Bear Crawl)
30 Toes to Ring
500m Bike Erg (Or 15/12 Calorie Air Bike)
25ft Handstand Walk (Or 50ft Bear Crawl)
20 Toes to Ring
500m Bike Erg (Or 15/12 Calorie Air Bike)
25ft Handstand Walk (Or 50ft Bear Crawl)
10 Toes to Ring
500m Bike Erg (Or 15/12 Calorie Air Bike)
Liberty
300m Bike Erg (Or 10/8 Calorie Air Bike)
50ft Bear Crawl
50 Sit Ups
300m Bike Erg (Or 10/8 Calorie Air Bike)
50ft Bear Crawl
35 Sit Ups
300m Bike Erg (Or 10/8 Calorie Air Bike)
50ft Bear Crawl
20 Sit Ups
300m Bike Erg (Or 10/8 Calorie Air Bike)
- Target Time: 12-14 minutes
- Time Cap: 18 minutes
45 Minute Fartlek Run or Bike (your choice)
*Mixed in as you see fit:
4-6 x 30 second higher effort bouts.
**Zone 2 pace in remaining times.