"BikeErg Lactate Intervals"
5 Sets1 Min Easy, Standing, High Damper (55-60 RPM),1 Min Hard, Seated, Low Damper (95 RPM)No rest between sets.
-Rest 2 Min-
5 Sets1 Min Mod, Standing, High Damper (60-65 RPM),1 Min Mod, Seated, Low Damper (85 RPM)No rest between sets.
5 Sets1 Min Hard, Standing, High Damper (65-70 RPM),1 Min Easy, Seated, Low Damper (75 RPM)No rest between sets.Total: 34 Min
Volkswagen
Freedom (RX'd)21-18-15-12-9-6-3Kettlebell Swings (53/36)42-36-30-24-18-12-6Walking Lunge Steps(KG conv: KB 22.5/15)Independence21-18-15-12-9-6-3Kettlebell Swings (36/25)42-36-30-24-18-12-6Walking Lunge Steps(KG conv: KB 15/10)
Liberty18-16-14-12-10-8-6Russian Kettlebell Swings (light)36-32-28-24-20-16-12Box Step Ups (16/12)