Announcements

-Catfish Bay Sept. 1st, last show of the year!! Let’s go support Coach Jason!!

**Labor Day Hours: ONLY 8:30/9AM CLASS

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

Warm Up

Chest & Tricep Warm-up

Workout Definition

Crossover Symmetry Warmup

-into-

3 rounds

10 Perfect Pushups (controlled form)

15 band pull-a-parts

5 PVC Around the Worlds (each way)

10 wall angels

5 scorpions (each side)

Bench Press (4 sets: 10 Reps – RPE 8

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

Alt. DB Tempo Incline Bench + Double DB Incline Bench (4 sets: 6 Reps (R + L + Both = 1) (each side) – RPE 8

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

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

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

Seated Chest Fly with Bands (No Measure)

3 sets: 10-10-10 reps – Intra set stretch (30 reps = 1 set)

*Athletes will rest at the bottom of the movement for 20 seconds between each set of 10 reps. This should start at an RPE of 2-3.

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

Barbell Skull Crushers (3 sets: 10-10-10 reps – Intra set stretch (30 reps = 1 set)
*Athletes will rest at the bottom of the movement for 20 seconds between each set of 10 reps. This should start at an RPE of 2-3.

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

Single Arm Standing Tricep Extension w/ band (4 sets: 10 reps – RPE 7

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

Cooldown

Cooldown/Mobility

Workout Definition

1 min pec stretch against door/rig

1 min lacrosse ball pec smash (each side)

1 min overhead elbow grab tricep stretch (each side)

1 min tricep lacrosse ball smash (each side)