Announcements

-Mark your calendar because Volleyball Day is coming up! August 12th at 9am. Sign up your team in the gym. Co-Ed teams of 4: 2 males/2 females. Better start recruiting!! Rx and Scaled: i.e. you care about the game or just to have fun. Hamburgers and hot dogs provided. Bring a side to share!!!!!

Canaries Game July 7th at 6:35pm. We are the game sponsor and we would love your support! Make it a date night, family night, or just fun night of baseball. Bonus there is FIREWORKS after the game!!!

NO ZUMBA on July 4th, it has been moved to July 6th at 7pm!

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-

3 rounds:

5 Alt. V-ups (each side)

10 Lying Heel Taps (each side)

5 Cat/Cows

Deficit Pushups (5 sets: 10 reps – RPE 7

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

Set up 3 plates on the floor. Two plates should be positioned under the hands and one plate positioned under the feet.

Ring Row – Feet Elevated (5 sets: 10 reps – RPE 8

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

Tricep Dips (4 sets: 10 reps – RPE 8

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

Single Arm DB Skull Crusher (4 sets: 10 reps (each side)- RPE 8

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

DB Preacher Curl (4 sets: 10 reps – RPE 8

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

Single DB Double Head Curl (4 sets: 10 reps – RPE 7

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

Metcon (No Measure)

4 sets:

10 Single Arm KB Situps (Left)

10 Single Arm KB Situps (Right)

10 Dip Support Leg Raise

10 Landmine Windmills (each side)

15 sec hollow hold

30 yd Isolateral DB Farmers Carry (left)

30 yd Isolateral DB Farmers Carry (right)

*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)