"Nailed it"

Freedom (RX'd)
10 Rounds
10 Dumbbell Bench Press (50s/35s)
10 Dumbbell Deadlifts (50s/35s)
(KG conv: 22.5/15 DBs)

Independence
10 Rounds
10 Dumbbell Bench Press (35s/25s)
10 Dumbbell Deadlifts (35s/25s)
(KG conv: 15/10 DBs)

Liberty
5 Rounds
10 Dumbbell Bench Press (light)
10 Dumbbell Deadlifts (light)

• Target Time: 9-11 minutes
• Time Cap: 15 minutes

Bike Erg Interval

3 Min Increasing Ramp from RPE3 to RPE5 to RPE7 to RPE9 (or 75, 85, 95, 105 RPM)
3 Min Decreasing Ramp from RPE8 to RPE6 to RPE4 (or 100, 90, 80 RPM)

3 Min at RPE3 (or 75 RPM)
90 Sec at RPE5 (or 85 RPM)
60 Sec at RPE7 (or 100+ RPM)
30 Sec at RPE10 (or 110+ RPM)
3 Min at RPE1-2 (Any RPM),

3 Min Increasing Ramp from RPE5 to RPE7 to RPE8 to RPE9 (or 80-110 RPM)
3 Min Decreasing Ramp from RPE9 to RPE8 to RPE7 to RPE5 (or 105-75 RPM)

3 Min at RPE3 (or 75 RPM)
90 Sec at RPE5 (or 85 RPM)
60 Sec at RPE7 (or 100+ RPM)
30 Sec at RPE10 (or 115+ RPM)
3 Min at RPE1-2 (Any RPM)

3 Min Increasing Ramp from RPE5 to RPE7 to RPE8 to RPE9 (or 80-110 RPM)
3 Min Decreasing Ramp from RPE9 to RPE8 to RPE7 to RPE5 (or 105-75 RPM)
Total: 36 Min

This workout can be completed on a BikeErg, Air Bike or modified to a run.