Open Gym Strength and Conditioning – Mayhem Burgener Strength

ACTIVE RECOVERY OR REST!

Bodybuilding

Metcon (No Measure)

5 sets

15 lat pulldown (moderate) (OR 10 strict pull ups)

15 Dumbbell lateral raises (light/moderate)

5 sets

20 seated dumbbell shoulder press (light/moderate)

20 Dumbbell hammer curls (light/moderate)

5 sets

20 Dumbbell front delt raises (light)

15 barbell curls (light/moderate)

5 Sets

30 banded bicep curls

20 dumbbell Posterior Delt Flys

5 sets

10 dumbbell upright rows (each side) (moderate)

15 t-bar row (moderate weight)