“Hey Mikey, if you can hear me….run!!”

Freedom (RX'd)
7 Rounds
7 Deadlifts (185/125)
7 Handstand Push Ups
(KG conv: 83/56 DL)

Independence
7 Rounds
7 Deadlifts (155/105)
7 Handstand Push Ups + 1 Abmat
(KG conv: 70/48 DL)

Liberty
7 Rounds
7 Dumbbell Deadlifts (light)
7 Push Ups

• Target TIme: 7-9 minutes
• Time Cap: 12 minutes

Bike Erg Lactate Threshold

Main Set #1
3 Sets
10 Sec Seated, D5 at RPE10, Max RPM
10 Sec Standing, D5 at RPE10, Max RPM
*Rest 20 Sec at RPE1-2 after all reps.

Main Set #2
5 Min at RPE5 (or 85 RPM)
3 Min at RPE1-2 (Any RPM)
8x (30 Sec at RPE10, 15 Sec at RPE3)
3 Min at RPE1-2 (Any RPM)
8x (30 Sec at RPE10, 15 Sec at RPE3)
3 Min at RPE1-2 (Any RPM)
8x (30 Sec at RPE10, 15 Sec at RPE3)
3 Min at RPE1-2 (Any RPM)
5 Min at RPE5 (or 85 RPM)
Total: 31 Min

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