Announcements

-Mark your calendar because Volleyball Day is coming up! August 12th at 9am. Sign up your team in the gym. Co-Ed teams of 4: 2 males/2 females. Better start recruiting!! Rx and Scaled: i.e. you care about the game or just to have fun. Hamburgers and hot dogs provided. Bring a side to share!!!!!

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)

Chin-ups (5 sets: 10 reps – RPE 8

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

Ring Dips (4 sets: 10 reps – RPE 8

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

Standing Alternating DB Hammer Curl (4 sets: 10 reps (each side) – RPE 8

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

Inverted Skull Crusher (4 sets: 10 reps – RPE 8

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

DB Spider Curls (4 sets: 10 reps – RPE 7

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

Metcon (No Measure)

Core Work:

Workout Definition

4 sets:

15 Strict Abmat Situps (hands next to head or across chest)

15 Pulse Ups

10 V-ups

30 sec Copenhagen Plank (each side)

20 KB Front Rack Marches (each side)

*Rest 2:00 b/t sets

Cooldown

Cooldown/Mobility

Workout Definition

1 min seal pose

1 min bicep stretch on wall

1 min tricep smash (each side)