Pagani

Freedom (RX'd)
8 Sets (1 Set every 2 Minutes)
50 Double Unders
12 Line Facing Burpees

Independence
8 Sets (1 Set every 2 Minutes)
35 Double Unders
10 Line Facing Burpees

Liberty
8 Sets (1 Set every 2 Minutes)
40 Single Unders
10 Up Downs

• Target TIme each set: 1:10-1:20
• Time Cap each set: 1:30

Bike Erg Interval

2 Min at RPE3 (or 75 RPM)
5 Min at RPE7 (or 95 RPM)
3 Min at RPE3 (or 75 RPM)
4 Min at RPE7 (or 95 RPM)

-Rest 2 Min-

3 Sets
15 Sec at RPE10 (OR 110+ RPM), 45 Sec at RPE3 (60-65 RPM)
30 Sec at RPE10 (or 110+ RPM), 30 Sec at RPE3 (60-65 RPM)
45 Sec at RPE10 (or 110+ RPM), 15 Sec at RPE3 (60-65 RPM)
1 Min at RPE9 (or 110+ RPM), 1 Min at RPE3 (60-65 RPM)
45 Sec at RPE10 (or 110+ RPM), 15 Sec at RPE3 (60-65 RPM)
30 Sec at RPE10 (or 110+ RPM), 30 Sec at RPE3 (60-65 RPM)
15 Sec at RPE10 (or 110+ RPM), 45 Sec at RPE3 (60-65 RPM)
*Rest 3 Min at RPE1-2 (Any RPM) between sets.
Total: 58 Min

This workout can be done on an Assault or Echo Bike as needed.