Freedom (RX'd)8x500/450m Row-Rest 1:00 between sets-
Independence8x450/400m Row-Rest 1:00 between sets-
Liberty8x300/250m Row-Rest 1:00 between sets-
Bike
250m easy
250m moderate
250m moderate/fast
50m sprint
3 Min Ramp from RPE 2 to RPE 53 Min at RPE 31x (20 Sec at RPE 9, 1 Min at RPE 3)1x (30 Sec at RPE 9, 1 Min at RPE 3)1x (40 Sec at RPE 9, 1 Min at RPE 3)10 Min at RPE 76 Min at RPE 31x (20 Sec at RPE 9, 1 Min at RPE 3)1x (30 Sec at RPE 9, 1 Min at RPE 3)1x (40 Sec at RPE 9, 1 Min at RPE 3)10 Min at RPE 73 Min Ramp from RPE 3 to RPE 2Total Time: 44 Min** This workout can alternatively be done on another machine or as a run.