“I guess what I’m trying to say is, I’m very thankful that all your Thanksgivings sucked”

Freedom (RX'd)
Every 2:00 (10 sets)
20-second Max Calorie Air Bike
*Stay on the bike and pedal slowly until the next 2:00.
**Scored by total calories

Independence
No Change to Workout

Liberty
No Change to Workout

Target Calories every 20-seconds: 8+ Calories

Bike Erg

Main Workout:
5 Min at RPE6, 90 Sec Rest
15 Sec at RPE8, 1 Min at RPE2
30 Sec at RPE8, 1 Min at RPE2

4 Min at RPE6, 90 Sec Rest
45 Sec at RPE8, 1 Min at RPE2
60 Sec at RPE8, 1 Min at RPE2

3 Min at RPE6, 90 Sec Rest
75 Sec at RPE8, 1 Min at RPE2
60 Sec at RPE8, 1 Min at RPE2

2 Min at RPE6, 90 Sec Rest
45 Sec at RPE8, 1 Min at RPE2
30 Sec at RPE8, 1 Min at RPE2
Total: 34 Min

This workout can alternatively be done on another machine or as a run.