Strong O.G
A. Bench press - 3@70% ,3@80% ,3+@90%
B. BBB- Bench press 5 x 10@45%
C. Ring Dips (or negatives) - 5-8 reps x 4 sets
A.
everybody does Strong Open Gym
B.
400m run
50 Push-ups
50 D.U
50 Sit Ups
200m run
25 Push-ups
25 D.U
25 Sit Ups
100m run
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