Announcements

-The WEST Gym is off limits Sunday April 16th – May 7th at 2:30-4:30pm

-APRIL 22ND: the WESTgym will be CLOSED after 12pm due to a private event!!!!

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

Warm Up

Chest & Tricep Warm-up

Workout Definition

Crossover Symmetry Warmup

-into-

3 rounds

10 Perfect Pushups (controlled form)

15 band pull-a-parts

5 PVC Around the Worlds (each way)

10 wall angels

5 scorpions (each side)

Bench Press (Build to a 1RM @ – RPE 10

*Rest 2:00-2:30 b/t sets)

Metcon (No Measure)

Workout Definition

4 sets:

5 Seated Overhead DB Press

7 Incline DB Press

Max Flat Bench DB Bench Press

-rest 2:00 – 2:30 b/t sets-

Inverted Skull Crusher (4 sets: 10 reps – RPE 7

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

Cooldown

Cooldown/Mobility

Workout Definition

1 min pec stretch against door/rig

1 min lacrosse ball pec smash (each side)

1 min overhead elbow grab tricep stretch (each side)

1 min tricep lacrosse ball smash (each side)