Molokai

Freedom (RX'd)
Every 1:00 (12:00)
Even: 50ft Dumbbell Front Rack Walking Lunge (50s/35s)
Odd: 10 Single Arm Dumbbell Push Press (L and R) (50s/35s)
(KG conv: 22.5/15)
 

Independence
Every 1:00 (12:00)
Even: 50ft Dumbbell Front Rack Walking Lunge (35s/25s)
Odd: 10 Single Arm Dumbbell Push Press (L and R) (35s/25s)
(KG conv: 15/10)

Liberty
Every 1:00 (12:00)
Even: 25ft Dumbbell Front Rack Walking Lunge (light)
Odd: 6 Single Arm Dumbbell Push Press (L and R) (light)

• Target time each station: 30-40 seconds
• Time cap each station: 45 seconds

BikeErg Lactate Threshold
 

2 Min at RPE3 (or 80 RPM)
10 Min at RPE7 (or 95 RPM)
4 Min at RPE1-2 (Any RPM)
10 Min at RPE7 (or 95 RPM)
2 Min at RPE1-2 (Any RPM)

-Rest 2 Min-

4 Sets
3 Min at RPE9 (or 105+ RPM)
*90 Sec at RPE 1-2 between sets.

Cool Down:
2 Min at RPE3

Total: 50 Min