Announcements
-No classes on Memorial Day!
-Zumba is official! Every Tuesday at 7pm from now on. Get your dancing hips out. This makes for a great active recovery 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 (5 sets of 6 reps @ – RPE 8/10 (attempt to go a little heavier than last week)
*Rest 2:00-2:30 b/t sets)
Strict Pull-Ups (5 sets of 6 reps @ – RPE 8/10 (attempt to go a little heavier than last week)
*Rest 1:00-1:30 b/t sets)
Metcon (No Measure)
Shock Method:
Workout Definition
4 Sets:
6 Barbell Bent Over Row – RPE 8
12 Alternating DB Incline Row (total reps) – RPE 7
25 Ring Rows – RPE 5
Log score as weight of Barbell Bent Over Row
Standing Tricep DB French Press (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)
Leave A Comment