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!!!!!

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

Warm Up

Back & Bicep 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

Metcon (No Measure)

Strict Pull-Ups

Workout Definition

Drop Sets: (week 3 of 3)

2 sets of:

3×10

-into-

2×10 + 1 x Max Reps

See Workout Prep Notes for details on how this works!

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

Bent Over Barbell Row – Underhand Grip (4 sets: 10 Reps – RPE 8

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

Single Arm Lat Pulldown (4 sets: 10 reps (each side) – RPE 8

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

Single Dumbbell Waiter Hold Curl (4 sets: 10 reps – RPE 8

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

Barbell Curl 21’s (3 sets: 21 reps – RPE 8

*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 bicep wall stretch (each side)