Announcements

**THANKSGIVING HOURS: NO CLASS ON THE 24TH AND 25TH, regular class on the 25th at 9am!!

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

Warm Up

Hip Halo Warmup

-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 of 10 reps @ – RPE 8

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

Weighted Hip Thrust (4 sets of 10 reps @ – RPE 8

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

Seated Single Arm DB Press (4 sets: 10 reps (each side) – RPE 8

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

Crossovery Symmetry Iron Scap Protocol (No Measure)

Complete Iron Scap Protocol

Band Pull Through (4 sets: 10 reps – RPE 8

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

GHD hip extensions (4 sets: 10 reps (each side) – RPE 8

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

Standing DB Lateral Raise (4 sets: 10 reps (each side) – RPE 8

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

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)