Open Gym Strength and Conditioning – Mayhem Burgener Strength

Warm-up

Warm-up (No Measure)

1. Crossover Symmetry Activation

OR Banded 7s – perform 7 reps of each movement

2. Mayhem Hip Halo Activation

* 10 Side step R/L

* 10 Forward/Backwards Walk R/L

* 10 Glute Bridges

* 10 Single Leg Glute Bridges R/L

* 10 Bird Dogs R/L

* 10 Squats

3. Movement Prep

3 sets:

7 Single Arm KB Front Rack Step Up (Each Leg)

3 Turkish Get Up (Each Arm)

10 Medball Candlestick

Movement prep

3 sets:

7 Single Arm Dumbbell Front Rack Step Up (Each Leg)

3 Turkish Get Up (Each Arm)

10 Medball Candlestick

Strength (lower)

Back Squat (6-6-3-2)

Back Squat:

6 reps @ 70%

6 reps @ 80%

3 reps @ 90%

2 reps @ 95%

* Rest as needed between sets *

Front Squat (3×5)

5 reps @ 65%

5 reps @ 75%

5 reps @ 80%

*15 Cal Row Sprint after each set

Accessory

3 sets:

7 Single Leg Barbell Deadlift (Each Leg)

:45 Weighted Straight Arm Plank

40 Weighted Russian Twist on GHD

25 Jackknives