Announcements

-The WEST Gym is off limits on Sundaysat 2:30-4:30pm, April 16th – May 7th.

-APRIL 22ND: the WESTgym will be CLOSED after 12pm due to a private event!!!!

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

Warm Up

Hip Halo Activation

-into-

3 rounds

15/12 bike erg

5 Cossack Squats (each side)

10 Kang Squats (empty barbell)

Shoulder Press (4 sets of 10 reps @ – RPE 5/10 (This is a deload week. Focus on form and hitting full range of motion)

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

Double DB Z-Press (4 sets: 10 reps – RPE 8

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

Plate Front Raise (4 sets: 10 reps – RPE 8

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

Crossovery Symmetry Iron Scap Protocol (No Measure)

Complete Iron Scap Protocol

Crush Grip KB Biceps Curl (4 sets: 10 reps – RPE 8

*Rest 1:00-1:30 btw sets)

Focus: Standing, pick up a KB and hold it between both hands around the bell (not the handles). Your palms will be facing each other on either side of the KB. Pay attention to the positioning of the straps so that they do not hit the face. Roll the KB up and then down, stopping before the tension is lost in the biceps.

Barbell Skull Crushers (4 sets: 10 reps – RPE 8

*Rest 1:00-1:30 btw sets)

Cooldown

Cooldown/Mobility

Workout Definition

1 min banded overhead shoulder distraction (each side)

1 min thread the needle (each side)

1 min bicep stretch on wall

1 min tricep smash (each side)