Open Gym Strength and Conditioning – Mayhem Burgener Strength

Bike erg

Metcon (4 Rounds for distance)

BikeErg

4x (4min at 90-95rpm, 1min at 60-65rpm)

3min at 80-85rpm

3min at 90-95rpm

4x (1min at 100-105rpm, 1min at 70-75rpm easy)

5min at 90-95rpm easy