Open Gym Strength and Conditioning – Mayhem Burgener Strength

Movement prep

Metcon (No Measure)

3 Sets:

– 7 Goblet Hold Cossack Squat (each leg)

– 20 second push up (10 seconds on way up & 10 seconds on the way down)

– 5 Banded Kettlebell Overhead Squat with PVC Pipe

Strength (lower)

Back Squat (8-8-6-6)

Back Squat:

8 reps @ 60%

8 reps @ 70%

6 reps @ 80%

6 reps @ 85%

* Rest as needed between sets *

Front Squat (3×5)

Front Squat:

5 reps @ 70%

5 reps @ 75%

5 reps @ 80%

* 7 single leg box jumps (each) + 3 Max rep Vertical Jump after each set

Accessory

Metcon (No Measure)

3 sets:

10 Weighted Med Ball Knee Ups

10 Side Plank Lifts (each side)

10 Single-arm Kettlebell Deadlift (each side)

30-sec Weighted Back Extension Hold