Announcements

-No classes on Memorial Day!

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)

Body Row on Racked Barbell (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)

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

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

4 sets: 10 reps (each side)

Standing Tricep Extension w/ band (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)

Metcon (No Measure)

Core Work:

Workout Definition

4 sets:

15 Abmat Sit ups

30 Heel Taps (each side)

30 sec Parallette L-sit hold

30 Flutter Kicks (each side)

30yd Offset Overhead Farmer Carry (left overhead/right farmer hold)

30yd Offset Overhead Farmer Carry (right overhead/left farmer hold)

*Rest 2:00 b/t sets

Cooldown

Core Work:

Workout Definition

4 sets:

15 Abmat Sit ups

30 Heel Taps (each side)

30 sec Parallette L-sit hold

30 Flutter Kicks (each side)

30yd Offset Overhead Farmer Carry (left overhead/right farmer hold)

30yd Offset Overhead Farmer Carry (right overhead/left farmer hold)

*Rest 2:00 b/t sets