Frontier Fitness SF East, Frontier Fitness SF West – Mayhem Bodybuilding
Warm 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 (light band – fast reps)
-into-
2 rounds
10 PVC pass throughs
5 PVC around the worlds (each direction)
10 Arm circles (each direction)
5 Down dog/seal pose transitions
Shoulder Press (4 sets: 4 reps @ Challenging Weight for 4 reps – RPE 8-9
*Rest 2:00-2:30 b/t sets)
Metcon (No Measure)
Mechanical Drop Set (MDS)
Workout Definition
4 sets:
5 DB Shoulder Press
8 DB Push Press
Max DB Push Jerk
*rest 2:00 – 2:30 between sets
Crossovery Symmetry Iron Scap Protocol (No Measure)
Complete Iron Scap Protocol
Barbell Curl 21’s (3 sets: 21 reps – RPE 8
*Rest 1:00-1:30 b/t sets)
Barbell Skull Crushers (4 sets: 10 reps – RPE 8
*Rest 1:00-1:30 b/t sets)
Cooldown
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)
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