Announcements

-Catfish Bay Sept. 1st, last show of the year!! Let’s go support Coach Jason!!

**Labor Day Hours: ONLY 8:30/9AM CLASS

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

Warm Up

Back & Bicep Warm-up

Workout Definition

3 Rounds

15/12 cal row

10 scap pullups

15 bent over barbell rows (empty bar)

5 iron cross (each side)

5 down dog/seal pose transitions

Strict Pull-Ups (4 sets: 10 Reps – RPE 8

*Rest 2:00-2:30 b/t sets)

Bent Over Barbell Row (4 sets: 10 Reps – RPE 8

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

Straight Arm Lat Pull Down (3 sets: 10-10-10 reps – Intra set stretch (30 reps = 1 set)
*Athletes will rest at the top of the movement for 20 seconds between each set of 10 reps. This should start at an RPE of 2-3.

*Rest 2:00-2:30 b/t sets)

Standing Barbell Curl (3 sets: 10-10-10 reps – Intra set stretch (30 reps = 1 set)
*Athletes will rest at the bottom of the movement for 20 seconds between each set of 10 reps. This should start at an RPE of 2-3.

*Rest 2:00-2:30 b/t sets)

Standing KB Crush Grip Bicep Curl (4 sets: 10 reps – RPE 8

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

Focus: In a standing position, take a KB and grasp it between both hands around the bell portion (not the handles). Palms will be facing each other on either side of the bell. Be mindful of the positioning of the handles so they don’t hit the face. Curl the KB up and then lower, stopping just before tension is lost in the biceps.

Cooldown

Cooldown/Mobility

Workout Definition

1 min standing QL doorway/rig stretch (each side)

1 min foam roll lats

1 min thread the needle (each side)

1 min bicep wall stretch (each side)