“The limit does not exist”

Freedom (RX'd)
Every 1:00 (12:00)
4x50ft Shuttle Run
8 Toes to Bar

Independence
Every 1:00 (12:00)
4x50ft Shuttle Run
6 Toes to Bar

Liberty
Every 1:00 (12:00)
3x50ft Shuttle Run
8 Hanging Knee Raises

• Target Time Each set: 30-40 seconds
• Time Cap Each Set: 45 seconds

Bike Lactate Threshold

5x (15 Sec at RPE10, 45 Sec at RPE1-2 (Any RPM)
3 Min at RPE5 (or 85 RPM), 3 Min at RPE3 (or 75 RPM)

2 Sets
3x (40 Sec at RPE7 (or 100-105 RPM), 1 Min at RPE7 (or 80-90 RPM)
3 Min at RPE5 (or 85 RPM), 3 Min at RPE3 (or 75 RPM)
*No Rest between reps or sets.

5x (15 Sec Standing, D8-10 at RPE10, 45 Sec at RPE1-2)
3 Min at RPE5 (or 85 RPM), 3 Min at RPE3 (or 75 RPM)
Total: 44 Min

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