10/2/21

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...

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10/2/21

Open Gym Strength and Conditioning – CrossFit Warm-up Warm-up (No Measure) 4 Rounds: 20 abmat situps 30 flutter kicks (each side) 10 Standing Pallov Press (each side) 10 Single arm Overhead DB Marches Left Arm (10 knee raises each knee) 10...

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10/2/21

Open Gym Strength and Conditioning – Functional bodybuilding Warm-up arms and core warm-up (No Measure) 3 Rounds 15/12 cal row 15 banded bicep curls (light band – fast reps) 15/12 cal ski 15 banded tricep extenstions (light band – fast...

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