Open Gym Strength and Conditioning – Mayhem Burgener Strength

ACTIVE RECOVERY OR REST!

Bike erg

2 Min Easy

5 Min Hard (95-100 RPM)

2 Min Easy Easy Recovery “Spin”

3x (2 Min Hard (95-100 RPM), 30 Sec Easy Recovery)

1 Min Easy Easy Recovery “Spin”

4x (1 Min Harder (100-105 RPM), 30 Sec Easy Recovery)

1 Min Easy Easy Recovery “Spin”

3x (2 Min Hard (95-100 RPM), 30 Sec Easy Recovery)

2 Min Easy Easy Recovery “Spin”

5 Min Hard (95-100 RPM)

2 Min Easy

Total: 38 Min