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

Ring Pushups (5 sets: 10 reps – RPE 7

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

Double DB Prone Row (5 sets: 10 reps – RPE 7

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

Tricep Dips (4 sets: 10 reps – RPE 8

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

Barbell Drag Curls (4 sets: 10 reps – RPE 8

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

Standing Tricep DB French Press (4 sets: 10 reps – RPE 8

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

Seated Alternating DB Curl (4 sets: 10 reps – RPE 8

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

Metcon (No Measure)

Core Work:

Workout Definition

4 sets:

15 Overhead Plate Situps

30yd Single DB Overhead Carry (Left– as heavy as possible)

30yd Single DB Overhead Carry (Right – as heavy as possible)

:60 sec Plank

30yd Single DB Overhead Carry (Left– as heavy as possible)

30yd Single DB Overhead Carry (Right – as heavy as possible)

30 GHD Russian Twists (each side)

30yd Single DB Overhead Carry (Left– as heavy as possible)

30yd Single DB Overhead Carry (Right – as heavy as possible)

7 Alligator Rolls (each side)

*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)