Frontier Fitness SF East, Frontier Fitness SF West - Mayhem BodybuildingView Public WhiteboardWarm-upWarm-up (No Measure)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 barbell)Back [...]

Frontier Fitness SF East, Frontier Fitness SF West - Mayhem BodybuildingView Public WhiteboardWarm-upWarm-up (No Measure)Upper Body Pull Warm-up Workout Definition 3 Rounds 15/12 cal row 10 scap pullups 15 bent over barbell rows (empty bar) 5 iron cross (each [...]

Frontier Fitness SF East, Frontier Fitness SF West - Mayhem BodybuildingView Public WhiteboardWarm-upWarm-up (No Measure)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 [...]

Frontier Fitness SF East, Frontier Fitness SF West - Mayhem BodybuildingView Public WhiteboardWarm-upWarm-up (No Measure)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 [...]

Frontier Fitness SF East, Frontier Fitness SF West - Mayhem BodybuildingView Public WhiteboardWarm-upWarm-up (No Measure)Crossover Symmetry and Hip Halo WarmupWorkoutShoulder Press5 sets: 8 reps *Rest 2:00-2:30 b/t sets *Build to a moderate weight and stay the same across all [...]

Frontier Fitness SF East, Frontier Fitness SF West - Mayhem BodybuildingView Public Whiteboard

Frontier Fitness SF East, Frontier Fitness SF West - Mayhem BodybuildingView Public WhiteboardWarm-upWarm-up (No Measure)Hip Halo Activation -into- 3 rounds 15/12 bike erg 5 Cossack Squats (each side) 10 Kang Squats (empty barbell)WorkoutBack Squat5 set: 8 reps *Rest 2:00-2:30 [...]

Frontier Fitness SF East, Frontier Fitness SF West - Mayhem BodybuildingView Public WhiteboardWarm-upWarm-up (No Measure)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 transitionsWorkoutStrict [...]

Frontier Fitness SF East, Frontier Fitness SF West - Mayhem BodybuildingView Public WhiteboardWarm-upWarm-up (No Measure)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 [...]

Frontier Fitness SF East, Frontier Fitness SF West - Mayhem BodybuildingView Public WhiteboardWarm-upWarm-up (No Measure)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 [...]