250m easy
250m moderate
250m easy
250m moderate/fast
250m easy
50m Sprint
“BikeErg Lactate Intervals”
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)
Mr. Turner
Freedom (RX’d)
5 Sets
10 Dumbbell Deadlifts (2×50/35)
100ft Single Arm Dumbbell Overhead/Single Arm Dumbbell Front Rack Hold (50ft/switch)
10 Dumbbell Deadlifts (2×50/35)
-rest 1:1 between sets-
(KG conv: DB 22.5/15, 50ft = 15m)
Independence
5 Sets
10 Dumbbell Deadlifts (2×35/25)
100ft Single Arm Dumbbell Overhead/Single Arm Dumbbell Front Rack Hold (50ft/switch)
10 Dumbbell Deadlifts (2×35/25)
Rest 1:1 between sets
(KG conv: DB 15/10, 50ft = 15m)
Liberty
5 Sets
10 Kettlebell Sumo Deadlifts (light)
100ft Single Arm Kettlebell Carry (50ft/switch)
10 Kettlebell Sumo Deadlifts (light)
rest 1:1 between sets
(KG conv: 50ft = 15m)