"BikeErg Lactate Threshold"

8 Sets
4 Min at RPE3 
1 Min at RPE7 
*No rest between sets.

"Dino"

Freedom (RX'd)
Every 2:00 (10 sets)
10 Sandball Slams (50/30) 
100m Run with Sandball (50/30)
(KG conv: SB 22.5/15)

Independence
Every 2:00 (10 sets)
10 Sandball Slams (30/20) 
100m Run with Sandball (30/20)
(KG conv: SB 15/10)

Liberty
Every 2:00 (10 sets)
10 Wall Ball Slams (light)
50m Run with Wall Ball (light)