Announcements

-The WEST Gym is off limits on Sunday at 2:30-4:30pm until May 7th.

-No classes on Memorial Day!

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

Warm Up

Upper Body Posterior Warm-up

Workout Definition

3 Rounds

15/12 cal row

10 scap pullups

15 bent over barbell rows (empty bar)

5 iron cross (each side)

5 down dog/seal pose transitions

Deadlift (4 sets of 8 reps @ – RPE 8/10

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

Strict Pull-Ups (4 sets of 8 reps @ – RPE 8/10

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

Metcon (No Measure)

Shock Method:

Workout Definition

4 sets:

6 DB Bent Over Rows @RPE7

12 Underhand Barbell Row @RPE8

25 Ring Rows @RPE9

Rest 2:00 – 2:30

Barbell Skull Crushers (4 sets: 10 reps – RPE 7

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

Cooldown

Cooldown/Mobility

Workout Definition

1 min standing QL doorway/rig stretch (each side)

1 min foam roll lats

1 min thread the needle (each side)

1 min tricep lacrosse ball smash (each side)