Potato Gnocchi

Freedom (RX'd)
5 rounds:
20/16 Calorie Row
15 GHD Sit Ups

Independence
5 rounds:
16/13 Calorie Row
12 GHD Sit Ups + 6in Riser

Liberty
5 rounds:
12/10 Calorie Row
15 Sit Ups

• Target Time Each set: 50-60 seconds
• Time Cap Each Set: 75 seconds

Bike Erg Lactate Threshold

5 Min at RPE3 (or 75 RPM)
10x (30 Sec at RPE8, 30 Sec at RPE2)
5 Min at RPE3 (or 75 RPM)

10 Min at RPE5 (or 85 RPM)
5 Min at RPE3 (or 75 RPM)
8 Min at RPE7 (or 95-100 RPM)
3 Min at RPE3 (or 75 RPM)
6 Min at RPE9 (or 100+ RPM)
1 Min at RPE3 (75 RPM)
Total: 53 Min

This workout can be completed on an Air Bike or modified to a run.