Freedom (RX’d)
Every minute (15:00)
5 sets
Minute 1: 10 GHD’s (or Stick Sit Ups)
Minute 2: 10 Kettlebell Swings (70/53)
Minute 3: 10 Deficit Push Ups (4″/2″)
** Workout repeats through 15 minutes
(KG conv: 32/24 KB)
Independence
Every minute (15:00)
5 sets
Minute 1: 10 GHD’s + 6in Riser (or Stick Sit Ups)
Minute 2: 10 Kettlebell Swings (53/35)
Minute 3: 8 Deficit Push Ups (2”/1″)
(KG conv: 24/16 KB)
Liberty
Every minute (15:00)
5 sets
Minute 1: 15 Sit Ups
Minute 2: 10 Russian Kettlebell Swings (light)
Minute 3: 10 Bar Push Ups
Bike
250m easy
250m moderate
250m easy
250m moderate/fast
250m easy
50m sprint
4800m at RPE3
-Rest 1 Min-
3200m at RPE4
-Rest 1 Min-
1600m at RPE5
-Rest 2 Min-
8x (100m at RPE9, 30 Sec at RPE1-2)
** This workout can alternatively be done on another machine or as a run.