Announcements

-The WEST Gym is off limits on Sunday at 2:30-4:30pm until May 7th.

-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

Deficit Pushups

Set up 3 plates on the floor. Two plates should be positioned under the hands and one plate positioned under the feet.
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)

Tricep Dips (4 sets: 10 reps – RPE 8

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

DB Preacher Curl (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)

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

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

Metcon (No Measure)

Core Work:

Workout Definition

4 sets:

15 GHD Sit ups

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

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

10 Ab wheels

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

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

:45 sec Face up Chinese Plank

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

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

*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)