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Workout

Mayhem Affiliate 8/07/2022

Warm Up

Bike
250m easy
250m moderate
250m easy
250m moderate/fast
250m easy
50m Sprint

Workout

Metcon (Distance)

"BikeErg Lactate Threshold"

3 Rounds
6x (30 Sec Standing at RPE7.5, 30 Sec Seated at RPE2)
*Rest 6 Min at RPE2 between rounds.
Total: 24 Min

Metcon (5 Rounds for time)

Dane County

Freedom (RX'd)
5 Sets (1 set every 3 minutes )
3 Rope Climbs
8 Burpee Box Get Overs (48/42) or 10 Burpee Box Jump Overs (30/24)
-perform easy row as rest between sets-

Independence
5 Sets (1 set every 3 minutes )
2 Rope Climbs
8 Burpee Box Get Overs (42/36) or 10 Burpee Box Jump Overs (24/20)

Liberty
5 Sets (1 set every 3 minutes )
12 Jumping Pull-ups
8 Up Downs + Box Step up (20/16)

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