Announcements

**Holiday Hours: NO CLASS DEC. 25TH!!!, Jan 1st only 9am!!

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

Warm up

Arms and Core 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 extenstions (light band – fast reps)

-into-

3 rounds:

5 Alt. V-ups (each side)

10 Lying Heel Taps (each side)

5 Cat/Cows

Deficit Pushups (5 sets: 10 reps – RPE 7

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

Set up 3 plates on the floor. Two plates should be positioned under the hands and one plate positioned under the feet.

Ring Row – Feet Elevated (5 sets: 10 reps – RPE 7

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

Ring Dips (4 sets: 10 reps – RPE 8

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

DB Spider Curls (4 sets: 10 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)

Incline Dumbbell Curls (*Rest 1:00-1:30 b/t sets)

4 sets: 10 reps (each side)

Metcon (No Measure)

Core Work:

Workout Definition

4 sets:

10 Single Arm KB Situps (Left)

10 Single Arm KB Situps (Right)

10 Around the Worlds

30 sec Hanging L-sit hold

60 Sec Plank Hold

30yd Offset Overhead Farmer Carry (left overhead/right farmer hold)

30yd Offset Overhead Farmer Carry (right overhead/left farmer hold)

*Rest 2:00 b/t sets

Cool Down

Cooldown/Mobility

Workout Definition

1 min seal pose

1 min bicep stretch on wall

1 min tricep smash (each side)