"BikeErg Lactate Intervals"

2 Min Easy,
1 Min Hard (85-95 RPM)
30 Sec Easy Recovery
1 Min Hard (95 RPM)
30 Sec Easy Recovery
1 Min Hard (95-100 RPM)
30 Sec Easy Recovery
1 Min Hard (95 RPM)
30 Sec Easy Recovery
1 Min Hard (85-95 RPM)
2 Min Easy Recovery

4 Sets
3 Min Easy
45 Sec Hard (100-110 RPM)
1 Min Mod (80-90 RPM)
-No rest between sets-
Total: 30 MIn

Our Song

Freedom (RX'd)
10 Rounds
8 Dumbbell Bench (50s/35s)
16/14 Calorie Bike Erg (Or Assault Bike)
(KG Conv: 22.5s/15s)

Affiliate Compete (RX+)
10 Rounds
10 Dumbbell Bench (50s/35s)
20/16 Calorie Bike Erg (Or Assault Bike)
(KG Conv: 22.5s/15s)

Independence
10 Rounds
8 Dumbbell Bench (40s/25s)
14/12 Calorie Bike Erg (Or Assault Bike)
(KG Conv: 17.5s/10s)

Liberty
10 Rounds
8 Bar Push Ups
10/8 Calorie Bike Erg