Announcements

**THANKSGIVING HOURS: NO CLASS ON THE 24TH AND 25TH, regular class on the 25th at 9am!!

Frontier Fitness SF East, Frontier Fitness SF West – Mayhem Bodybuilding

Warm Up

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 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)

Barbell Drag Curls (4 sets: 10 reps – RPE 8

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

Single Arm DB Skull Crusher (4 sets: 10 reps (each side) – RPE 8

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

Barbell Curl 21’s (3 sets: 21 reps – RPE 7

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

Metcon (No Measure)

4 sets:

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

15 Pulse Ups

10 V-ups + Alt. V-Ups (1 Full + R + L = 1 rep)

30 sec Copenhagen Plank (each side)

20 KB Front Rack Marches (each side)

*Rest 2:00 b/t sets

Mobility

1 min seal pose

1 min bicep stretch on wall

1 min tricep smash (each side)