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)

Ring Row – Feet Elevated (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)

Incline Dumbbell Hammer Curls (4 sets: 10 reps – RPE 8

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

Standing Tricep Extension w/ band (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)

Metcon (No Measure)

Core Work:

Workout Definition

4 sets:

15 GHD’s

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

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

:45 Second Plank

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

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

15 Oblique twists with medball (each side)

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

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

:45 second Chinese Plank

*Rest 2:00 b/t sets

Mobility

Workout Definition

1 min seal pose

1 min bicep stretch on wall

1 min tricep smash (each side)