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Workout One

Workout Two

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Workout

Mayhem Affiliate 03/26/2023

Warm-up

Bike
250m easy
250m moderate
250m easy
250m moderate/fast
250m easy
50m Sprint

Workout One (5 Rounds for time)

BikeErg Lactate Threshold

5 Sets
1000m at Easy
750m at Moderate
500m at Fast
250m at Sprint (Standing @D8-10)
*Rest 2 Min between sets.

Workout Two (Time)

Cayenne

Freedom (RX'd)
21-18-15-12-9-6
Calorie Bike Erg or Ski Erg
Burpees
(Women Calories: 16-14-12-10-8-4)

Independence
16-14-12-10-8-4
Calorie Bike Erg or Ski Erg
Burpees
(Women Calories: 14-12-10-8-6-4)

Liberty
6 rounds
10/8 Calorie Bike Erg or Ski Erg
8 Up Downs

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