Announcements

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

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

Warm Up

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

Banded Pushups (5 sets: 10 reps – RPE 7

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

Body Row on Racked Barbell (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)

Single Dumbbell Waiter Hold Curl (4 sets: 10 reps – RPE 8

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

Inverted Skull Crusher (4 sets: 10 reps – RPE 8

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

Standing KB Crush Grip Bicep Curl (4 sets: 10 reps – RPE 8

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

Focus: In a standing position, take a KB and grasp it between both hands around the bell portion (not the handles). Palms will be facing each other on either side of the bell. Be mindful of the positioning of the handles so they don’t hit the face. Curl the KB up and then lower, stopping just before tension is lost in the biceps.

Metcon (No Measure)

4 sets: 10 Strict TTB 10 KB Side Bend (each side) 10 GHD Russian Twists 1 min Plank 30yd Single DB Overhead Carry (Left– as heavy as possible) 30yd Single DB Overhead Carry (Right – as heavy as possible) *Rest 2:00 b/t sets

Cooldown

1 min seal pose 1 min bicep stretch on wall 1 min tricep smash (each side)