Open Gym Strength and Conditioning – Functional bodybuilding
Back primer C (No Measure)
20 Bent Over Up/Out/In
2 Rounds
8 Archer Ring Row Left
8 Archer Ring Row Right
2 Rounds
0:30s Banded Press Down Hold (slightly bent elbow, lats on)
20 Empty Barbell Rows (2s Down, 2s Up, light weight)
youtu.be/dh0eXub-8rI
Chest Supported Row / Wide Grip Pull-Up Superset (record the db weight)
4 Sets
20 Chest Supported Rows (moderate load)
–immediately into–
10 Wide Grip Pull-Ups
Landmine T-Bar Row / Banded DB Pull Over Superset (record heaviest t bar row)
4 sets
15 Heavy Bent Over Landmine T-Bar Rows
–immediately into–
20 Banded DB Pull Overs
Single Arm Row/ 3 Position Inverted Row SUPERSET (record db single arm row weight)
4 Sets
12 Heavy Single Arm Dumbbell Rows Each Arm
— Immediately into —
3 Position Inverted Rows (30 Total Reps)
10 Inverted Row (Narrow Underhand Grip)
10 Inverted Rows (Overhand Grip)
10 Inverted Rows (Wide overhand Grip)
Dante row (100 reps for time)
For time:
100 Banded Dante Rows with a tempo of 2 seconds up
Banded Dante Row: https://www.youtube.com/watch?v=uWUDxHysb9o
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