1955
Freedom (RX'd)12-10-8-10-12Dumbbell Cleans (50s/35s)20/16 Calorie Row after each set of Cleans(KG conv: 22.5/15)
Independence12-10-8-10-12Dumbbell Cleans (35s/25s)16/13 Calorie Row after each set of Cleans(KG conv: 15/10)
Liberty12-10-8-10-12Dumbbell Cleans (light)12/10 Calorie Row after each set of Cleans
BikeErg Lactate Threshold
3 Sets4 Min at RPE3 (or 75 RPM)4 Min at RPE7 (or 95-100 RPM)4 Min at RPE1-24 Min at RPE9 (or 105 RPM)*No rest between reps or sets.Total 36 Min