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

Frontier Fitness SF East, Frontier Fitness SF West - FC30Hamburger (Time)Top Bun- 25 Cal Row Lettuce- 25 Jumping Air Squats to 6 inch target Tomato- 25Burpees Cheese- 25 Push Ups Burger-25 DB Thruster 50/35 Bottom Bun-25 Cal row16 min [...]

Frontier Fitness SF East, Frontier Fitness SF West - Mayhem BodybuildingWarm Up Leg Day 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 Squat (4 sets: [...]

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

Frontier Fitness SF East, Frontier Fitness SF West - FC30I love running. (Time)3 Rounds 26 50ft Shuttle runs (400m) 20 BurpeesTry to keep the run under 3min per round. Time cap 20min

Frontier Fitness SF East, Frontier Fitness SF West - Mayhem BodybuildingWarm Up Chest & Tricep Warm-up Workout Definition Crossover Symmetry Warmup -into- 3 rounds 10 Perfect Pushups (controlled form) 15 band pull-a-parts 5 PVC Around the Worlds (each way) [...]

Frontier Fitness SF East, Frontier Fitness SF West - Mayhem BodybuildingWarm Up Glutes and Core Warm-up Workout Definition Hip Halo Warmup -into- 3 rounds: 5 Alt. V-ups (each side) 10 Lying Heel Taps (each side) 5 Cat/CowsWeighted Hip Thrust [...]

Frontier Fitness SF East, Frontier Fitness SF West - Mayhem BodybuildingWarm Up Arms and Shoulders 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 extensions [...]

Frontier Fitness SF West - FC304 Leaf Clover (Time)3 Rounds 17 Cal Row 17 DB Snatch 50/35 17 Wall Balls 20/14

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