"Hearts"

Freedom (RX'd)
3 Rounds
30/24 Calorie Air Bike
20 Deficit Push Ups (4in/2in)

Independence
3 Rounds
24/18 Calorie Air Bike
15 Deficit Push Ups (4in/2in)

Liberty
3 Rounds
20/16 Calorie Air Bike
20 Push Ups

• Target Time: 7:30-9 minutes
• Time Cap: 12 minutes

Intervals:

2 Min at RPE3 (or 75RPM)
4 Min at RPE7 (or 95 RPM), 3 Min at RPE2 (Any RPM)
4 Min at RPE9 (or 100 RPM), 4 Min at RPE2 (Any RPM)
4 Min at RPE9 (or 105+ RPM), 4 Min at RPE2 (Any RPM)
4 Min at RPE9 (or 100 RPM), 4 Min at RPE2 (Any RPM)
4 Min at RPE7 (or 95 RPM), 3 Min at RPE2 (Any RPM)
Total: 40 Min

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