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)