Open Gym Strength and Conditioning – Mayhem Burgener Strength

Bike erg

20 Sec Sprint (105+ RPM)

40 Sec Easy

20 Sec Sprint (110+ RPM)

40 Sec Easy

20 Sec Sprint (115+ RPM)

40 Sec Easy

20 Sec Sprint (120+ RPM)

40 Sec Easy

2 Sets:

2 Min Mod (70-75 RPM)

90 Sec Mod (80-85 RPM)

1 Min Hard (85-95 RPM)

30 Sec Hard (95-100 RPM)

2 Min Easy Easy Recovery “Spin”

4x (15 Sec Standing Sprint on High Damper, 45 Sec Easy Recovery)

No rest between sets.

Total: 60 Mi