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

Warm up

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 (7 sets of 2 reps @ – RPE 9/10

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

Metcon (No Measure)

4 sets:

6 Incline Bench – RPE 8

12 Pushups – RPE 7

25 Flat Bench DB Flys – RPE 6

Rest 2:00 – 2:30 b/t sets

Incline Dumbbell Hammer Curls (4 sets: 10 reps – RPE 7

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

4 sets: 10 reps (each side)

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 bicep wall stretch (each side)