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 Forward/Backwards Walk R/L

* 10 Glute Bridges

* 10 Single Leg Glute Bridges R/L

* 10 Bird Dogs R/L

* 10 Squats

3. Movement Prep

3 Sets

30 second Wall Sit March

10 Elevated Curtsy Squat

7 Back Rack Good Morning

4. Movement Prep/Activation and Increasing Heart Rate (Perform after lifting)

5-10 Minutes (Steady movement through the following):

15/12 Calorie Echo Bike (OR 20/16 Calorie Assault Bike)

8 Single Arm Dumbbell Press Right Arm (moderate)

8 Single Arm Dumbbell Press Left Arm (moderate)

8 Hanging Scap Retractions, 6 Kips, 2 Strict Pull Ups

Movement prep

Warm-up (No Measure)

3 sets:

30-second Single Kettlebell Front Rack Wall Sit March

10 Kettlebell Goblet Hold Front Foot Elevated Curtsy Squat

7 Back Rack Good Morning

Strength (lower)

Back Squat (10-8-8-8)

Back Squat:

10 reps @ 60%

8 reps @ 65%

8 reps @ 70%

8 reps @ 75%

* Rest as needed between sets *

Record each set as 1 of your scores for load

Front Squat (3×5)

Front Squat:

5 reps @ 60%

5 reps @ 65%

5 reps @ 70%

* Rest as needed between sets *

* Super Set with 50 Ft Sled Push Sprint.

I want you in as deep of a squat as possible with an engaged midline! In between sets perform 50ft Sled Push Sprint for three total sets.

Record each set as 1 of your scores for load

Accessory

Metcon (No Measure)

3 sets:

10 Strict Knees to Elbow

30-seconds Straight Arm Side Plank (each side)

20 Land Mine Twist

20 Kettlebell Sumo Deadlift (heavy)