"BikeErg Lactate Threshold"

10 Min at RPE5
-Rest 2 Min-
10 Min at RPE5
-Rest 3 Min- 
5min at RPE5

"Debbie Jellinsky"

Freedom (RX'd)
Every minute (14 minutes)
10 Kettlebell Swings (53/35) (Or Sand-ball Slams (50/30))
10 V-Ups
(KG Conv: KB 24/16, SB 22.5/15)

Independence
Every minute (14 minutes)
10 Kettlebell Swings (35/25) (Sand-ball Slams 35/25)
10 Suitecase Sit Ups
(KG Conv: 15/10)
 
Liberty
Every minute (14 minutes)
10 Russian Kettlebell Swings (35/25)
10 Sit Ups
(KG Conv: KB 15/10)