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

Diamond Pushups (5 sets: 10 reps – RPE 7

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

Double DB Incline 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)

DB Spider Curls (4 sets: 10 reps – RPE 8

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

Standing KB Crush Grip French Press (4 sets: 10 reps – RPE 8

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

Standing Alternating DB Hammer Curl (4 sets: 10 reps – RPE 8 ea

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

Metcon (No Measure)

4 sets:

10 GHD to parallel w/plate on chest

10 Dip Support Leg Raise

30 Heel Taps (each side)

10 Side Star Plank Reach Throughs

30 yd Isolateral DB Farmers Carry (left)

30 yd Isolateral DB Farmers Carry (right)

*Rest 2:00 b/t sets

Cool Down

1 min seal pose

1 min bicep stretch on wall

1 min tricep smash (each side)