Announcements

**Holiday Hours: NO CLASS DEC. 25TH!!!, or JANUARY 1ST!!

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

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 DB Double Head Curl (4 sets: 10 reps – RPE 8

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

Bent Over Banded Tricep Extension (4 sets: 10 reps – RPE 8

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

Standing Barbell Curl (4 sets: 10 reps – RPE 8

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

Metcon (No Measure)

4 sets:

20 Stick Sit Ups

30 Heel Taps (each side)

30 GHD Russian Twist (each side)

30 yd Isolateral DB Farmers Carry (left)

30 yd Isolateral DB Farmers Carry (right)

*Rest 2:00 b/t sets

Mobility

Cooldown/Mobility

Workout Definition

1 min seal pose

1 min bicep stretch on wall

1 min tricep smash (each side)