Open Gym Strength and Conditioning – Mayhem Burgener Strength

Bike erg

2 Min Easy,

5x (10 Sec Hardest (110+ RPM), 50 Sec Easy Recovery)

2 Min Easy

5x (30 Sec Hard (100-105 RPM), 30 Sec Mod (85-90 RPM)

2 Min Easy

5x (20 Sec Harder (105-110 RPM), 40 Sec Mod (85-90 RPM)

2 Min Easy

3 Sets:

10 Sec Seated Sprint at Max RPM

10 Sec Seated Sprint at Max RPM

10 Sec Standing Sprint on High Damper

10 Sec Standing Sprint on High Damper

*Rest 20 Sec Easy between reps and 2 Min Rest between sets.

Total: 33 Min