Open Gym Strength and Conditioning – Functional bodybuilding

Warm-up

Warm-up (No Measure)

3 Rounds of…

30 Banded Pull-Aparts

youtube.com/watch?v=1lQdu_U4AAI

20 Russian Kettlebell Swings (Light)

youtube.com/watch?v=dVWTbtn8xJU

15 Ring Rows (45 Degrees)

youtube.com/watch?v=sEAOZc77wk8

Gymnastics

Pull-ups (9×15)

Set 1: 15 Wide Grip Pull Ups

Set 2: 15 Wide Grip Pull Ups

Set 3: 15 Wide Grip Pull Ups

Set 7: 15 Cliff Hanger Pull Ups Alternating Sides

Set 8: 15 Cliff Hanger Pull Ups Alternating Sides

Set 9: 15 Cliff Hanger Pull Ups Alternating Sides

Barbell underhand Bent Over Row/ Landmine T-Bar Row Superset

4 Sets

Set 1: 12 Barbell Underhand Bent Over Rows into 12 Landmine T- Bar Rows

Set 2: 10 Barbell Underhand Bent Over Rows into 10 Landmine T- Bar Rows

Set 3: 8 Barbell Underhand Bent Over Rows into 8 Landmine T- Bar Rows

Set 4: 6 Barbell Underhand Bent Over Rows into 6 Landmine T- Bar Rows

Single Arm Row / Banded Dante Row Superset (3×30)

3 Sets

10 Heavy Single Arm DB Rows Each Arm

–immediately into–

20 Bent Over Dante Rows (Sub cable machine with rope hook up at shoulder height)
Dante Row: https://www.youtube.com/watch?v=uWUDxHysb9o