Announcements

-Power and Grace Gymnastics Night!! Saturday January 21st 6-8pm Limited spots: 25 Price: $20 Go to Facebook Members page to sign up.

Frontier Fitness SF East, Frontier Fitness SF West – Mayhem Bodybuilding

Warm Up

Arms and Core Warm-up

Workout Definition

3 Rounds

15/12 cal row

15 banded bicep curls (light band – fast reps)

15/12 cal ski

15 banded tricep extenstions (light band – fast reps)

-into-

2 rounds

10 PVC pass throughs

5 PVC around the worlds (each direction)

10 Arm circles (each direction)

5 Down dog/seal pose transitions

Ring Pushups (5 sets: 10 reps

*Rest 1:00-1:30 b/t sets)

Ring Row – Feet Elevated (5 sets: 10 reps

*Rest 1:00-1:30 b/t sets)

Tricep Dips (4 sets: 10 reps

*Rest 1:00-1:30 b/t sets)

Standing Alternating DB Curl (4 sets: 10 reps (each side)

*Rest 1:00-1:30 b/t sets)

Standing KB Crush Grip French Press (4 sets: 10 reps

*Rest 1:00-1:30 b/t sets)

Standing Barbell Curl (4 sets: 10 reps

*Rest 1:00-1:30 b/t sets)

Metcon (No Measure)

4 rounds

15 GHD to Parallel w/plate

30yd Single DB Overhead Carry (Left– as heavy as possible)

30yd Single DB Overhead Carry (Right – as heavy as possible)

15 V-ups

30yd Single DB Overhead Carry (Left– as heavy as possible)

30yd Single DB Overhead Carry (Right – as heavy as possible)

10 KB side Bends (each side)

30yd Single DB Overhead Carry (Left– as heavy as possible)

30yd Single DB Overhead Carry (Right – as heavy as possible)

*Rest 2:00 b/t sets

Cooldown

Cooldown/Mobility

Workout Definition

1 min seal pose

1 min bicep stretch on wall

1 min tricep smash (each side)