Open Gym Strength and Conditioning – Mayhem Burgener Strength

Warm-up

()

Movement prep

3 sets:

15 Banded Clam Shell (Each Leg)

:30 Double KB Flutter Kick

5 Dumbbell Goblet Tempo DEEP Squats (5531)

Strength (lower)

Back Squat (4×4)

4 reps @ 75%

4 reps @ 80%

4 reps @ 80%

4 reps @ 80%

* Rest as needed between sets *

Front Squat (3×5)

Front Squat:

5 reps @ 65%

5 reps @ 70%

5 reps @ 75%

* HEAVY Sled Pull 50ft+ Drop and Sprint 50m

after each set

Record each set as 1 of your scores for load

Go right into the sprint after the squats (10 sec. transition)

Accessory

3 sets:

:30 Weighted Chinese Plank

7 Banded Lunge Trunk Twist (Each Side)

20 GHD Sit-Up