CrossFit Phos West, Frontier Performance – Mayhem Bodybuilding

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Warm-up

Warm-up (No Measure)

Crossover Symmetry

and

Hip Halo Warmup

Workout

Shoulder Press

Standing Single Arm DB Shoulder Press

4 sets: 10 reps (each side)

*Build to a moderate weight; stay the same or build across sets

Standing DB Lateral Raise

4 sets: 10 reps

*Build to a light/moderate weight, stay the same or increase across sets

Weighted Hip Thrust

5 sets: 15 reps

*Build to a heavy weight as long as form can be maintained across sets

Bulgarian Split Squat

Rear foot is elevated, hip crease must pass below knee of working leg.

Cool Down

Warm-up (No Measure)

Cooldown/Mobility

1 min banded overhead shoulder distraction (each side)

1 min thread the needle (each side)

1 min pigeon pose (each side)

30 sec cross leg forward fold (repeat with opposite leg on top)

1 min foam roll glutes (each side)