Open Gym Strength and Conditioning – Mayhem Burgener Strength

OG bodybuilding

Metcon (Weight)

Bench/Strict Pull Up

Work to moderate heavy 5 and do 3 sets

245/90

4 sets

12 Dumbbell bench (moderate/heavy)

12 T bar row (moderate/heavy)

4 sets

20 seated row (light)

20 wtd hip extension (light