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)
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