Open Gym Strength and Conditioning – Mayhem Burgener Strength

ACTIVE RECOVERY OR REST!

Bike erg

3 Min Easy

3 Min Mod (80-85 RPM)

2 Min Hardest (110+ RPM)

2 Min Hard (100+ RPM)

6 Min Hard (95 RPM)

1 Min Standing Sprint at Max RPM on High Damper, 1 Min Easy (55-60 RPM)

1 Min Standing Sprint at Max RPM on High Damper, 1 Min Easy (55-60 RPM)

1 Min Standing Sprint at Max RPM on High Damper, 1 Min Easy (55-60 RPM)

1 Min Standing Sprint at Max RPM on High Damper, 1 Min Easy (55-60 RPM)

1 Min Standing Sprint at Max RPM on High Damper

Total: 44 Min