Announcements

-No classes on Memorial Day!

-Zumba is official! Every Tuesday at 7pm from now on. Get your dancing hips out. This makes for a great active recovery 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

Diamond 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)

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

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

Single Arm Standing Tricep DB French Press (4 sets: 10 reps (each side) – RPE 8

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

Seated Alternating DB Curl (4 sets: 10 reps (each side) – RPE 7

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

Metcon (No Measure)

Core Work:

Workout Definition

4 sets:

15 Stick Sit Ups

30 Flutter Kicks (each side)

30 Heel taps (each side)

30 yd Isolateral DB Farmers Carry

(left)

30 yd Isolateral DB Farmers Carry

(right)

*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)