GATLINBURG

Freedom (RX'd)
21-18-15-12-9-6
Single Arm Devils Press (50/35)
42-36-30-24-18-12
Abmat Sit-Ups
(KG conv: 22.5/15)

Independence
21-18-15-12-9-6
Single Arm Devils Press (35/25)
42-36-30-24-18-12
Abmat Sit-Ups
(KG conv: 15/10)

Liberty
20-16-14-12-10-8
Up Down + Alternating Dumbbell Clean and Jerk (light)
Abmat Sit-Ups

• Target time: 12-14 minutes
• Time cap: 18 minutes

BikeErg Lactate Threshold
 

20 Sec at RPE10 (or 105+ RPM), 40 Sec at RPE3 (or 75RPM)
20 Sec at RPE10 (or 110+ RPM), 40 Sec at RPE3 (or 75 RPM)
20 Sec at RPE10 (or 115+ RPM), 40 Sec at RPE3 (or 75 RPM)
20 Sec at RPE10 (or 120+ RPM), 40 Sec at RPE3.

3x (4 Min at RPE7 (or 85-90 RPM), 2 Min at RPE3)
4x (30 Sec Standing at RPE10, High Damper, 1 Min Rest)

2 Sets
2 Min at RPE4 (or 70-75 RPM)
90 Sec at RPE5 (or 80-85 RPM)
1 Min at RPE6 (or 85-95 RPM)
30 Sec at RPE7 (or 95-100 RPM)
2 Min at RPE1-2 (Any RPM)
4x (15 Sec Standing at RPE10, High Damper, 45 Sec at RPE1-2)
*No rest between sets.
Total: 60 Min