Announcements

-No classes on Memorial Day!

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

Warm Up

Upper Body Anterior 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 (5 sets of 6 reps @ – RPE 8/10

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

Metcon (No Measure)

Shock Method:

Workout Definition

4 Sets:

6 Incline DB Bench Press- RPE 8

12 Pushups – RPE 7

25 Incline DB Chest Flys – RPE 5

-rest 2:00-3:00 b/t sets-

Log score as DB weight for Bench Press

Incline Dumbbell Hammer Curls (4 sets: 10 reps – RPE 7

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

4 sets: 10 reps (each side)

Single Dumbbell Waiter Hold Curl (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 bicep wall stretch (each side)