Red Howler Monkey
Freedom (RX’d)
Every minute (16:00)
Even minute (0,2,4,6,8,10,12,14)
3 Wall Walks
10 V-Ups
Odd minute (1,3,5,7,9,11,13,15)
16 Jumping Split Lunges
10 Alternating V-Ups
Independence
Every minute (16:00)
Even minute (0,2,4,6,8,10,12,14)
2 Wall Walks
10 Suitcase Sit Ups
Odd minute (1,3,5,7,9,11,13,15)
14 Jumping Split Lunges
10 Alternating V-Ups
Liberty
Every minute (16:00)
Even minute (0,2,4,6,8,10,12,14)
3 Inch Worms
10 Sit ups
Odd minute (1,3,5,7,9,11,13,15)
12 Walking Lunge Steps
10 Crunches
- Target time: 35-45 seconds
- Time cap: 50 seconds
250m easy
250m moderate
250m easy
250m moderate/fast
250m easy
50m Sprint
BikeErg Lactate Threshold
3 Min at RPE3 (or 80 RPM)
3 Min at RPE5 (or 80-85 RPM)
2 Min at RPE9 (or 110+ RPM)
2 Min at RPE7 (or 100+ RPM)
6 Min at RPE7 (or 95 RPM)
6 Min at RPE3 (or 80 RPM)
2 Min at RPE9 (or 110+ RPM)
2 Min at RPE7 (or 100+ RPM)
3 Min at RPE5 (or 80-85 RPM)
6 Min at RPE3 (or 80 RPM)
5 Sets
1 Min Standing, High Damper at RPE10 (Max RPM)
1 Min Seated, Low Damper at RPE3 (or 70-75 RPM)
*No rest additional rest between reps or sets.
Total: 45 Min