BIKES CANNOT BE STORED IN THE GYM
You need to lock your bike up on the rack either on Shoreditch High Street or Rivington Street
"BikeErg Lactate Threshold"
5 Min at RPE3-Rest 1 Min-4 Sets500m at RPE4-5, 30 Sec Rest or RPE21000m at RPE4-5, 60 Sec Rest or RPE21500m at RPE4-5-Rest 90 Sec between sets-
Let The Storm Rage On
Freedom (RX'd)6 sets (1 set every 3:00)3/2 Rope Climbs (Or 12 Burpee Pull-ups)6 Sandbag to Shoulder (150/100)(Or 185/125 Power Clean)*Advanced Athletes: 5/4 Rope Climbs(KG Conv: SB 70/45, PC 83/56)
Independence6 sets (1 set every 3:00)2 Rope Climbs (Or 8 Burpee Pull-ups)6 Sandbag to Shoulder (100/70)(Or 155/105 Power Clean)(KG Conv: SB 45/32.5, PC 70/48)
Liberty6 sets (1 set every 3:00)3 Zombie Rope Climbs12 Sandball Slams (light)