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Frontier Fitness SF East, Frontier Fitness SF West - Mayhem BodybuildingWarm-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 [...]

Frontier Fitness SF East, Frontier Fitness SF West - Mayhem BodybuildingWarm-up Shoulder and Glutes Warm-up Workout Definition Crossover Symmetry and Hip Halo WarmupShoulder Press6 sets: 8 reps @ RPE 6.5/10 *Rest 2:00-2:30 b/t setsDouble DB [...]

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

Frontier Fitness SF East, Frontier Fitness SF West - Mayhem BodybuildingWarm-up Lower Body Push/Pull Warm-up Workout Definition Hip Halo Activation -into- 3 rounds 15/12 bike erg 5 Cossack Squats (each side) 10 Kang Squats (empty [...]

Frontier Fitness SF East, Frontier Fitness SF West - Mayhem BodybuildingWarm-up Upper Body Posterior (Back & Triceps) Warm-up Workout Definition 3 Rounds 15/12 cal row 10 scap pullups 15 bent over barbell rows (empty bar) [...]

Frontier Fitness SF East, Frontier Fitness SF West - Mayhem BodybuildingWarm-up Upper Body Anterior (Chest & Bicep) Warm-up Workout Definition Crossover Symmetry Warmup -into- 3 rounds 10 Perfect Pushups (controlled form) 15 band pull-a-parts 5 [...]

Frontier Fitness SF East, Frontier Fitness SF West - Mayhem BodybuildingWarm up Shoulder and Glutes Warm-up Workout Definition Crossover Symmetry and Hip Halo WarmupShoulder Press5 sets: 10 reps @ RPE 6/10 *Rest 2:00-2:30 b/t setsStanding [...]

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

Frontier Fitness SF East, Frontier Fitness SF West - Mayhem BodybuildingWarm up Lower Body Push/Pull Warm-up Workout Definition Hip Halo Activation -into- 3 rounds 15/12 bike erg 5 Cossack Squats (each side) 10 Kang Squats [...]

Frontier Fitness SF East, Frontier Fitness SF West - Mayhem BodybuildingWarm Up Upper Body Posterior (Back & Triceps) Warm-up Workout Definition 3 Rounds 15/12 cal row 10 scap pullups 15 bent over barbell rows (empty [...]