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:

7 Single Arm KB Front Rack Step Up (Each Leg)

3 Turkish Get Up (Each Arm)

10 Medball Candlestick

4. Workout Prep (Done after all the lifting)

1 Set: (at workout pace)

7/5 calorie bike erg

3 burpee box jump overs (at workout height)

1 pegboard

Movement prep

3 sets:

30-seconds Deadbug with kettlebell

5 Double Kettlebell Front Rack Tempo Squat (3-seconds down, 3-second hold in bottom, 3-seconds up)

10 Kneeling Kettlebell Curls

Strength (lower)

Back Squat (8-8-6-4-4)

Back Squat:

8 reps @ 65%

6 reps @ 75%

4 reps @ 85%

4 reps @ 90%

* Rest as needed between sets *

Front Squat (3×5)

Front Squat:

5 reps @ 70%

5 reps @ 70%

5 reps @ 75%

*rest as needed between sets

Accessory

3 sets:

10 Strict Toes to Bar or V -ups

5 Good Mornings (medium-heavy loading)

Back extension hold (30-seconds at the top)

30 Russian Twist