Announcements
**Holiday Hours: NO CLASS DEC. 25TH!!!, Jan 1st only 9am!!
Frontier Fitness SF East, Frontier Fitness SF West – Mayhem Bodybuilding
Warm up
Upper Body Posterior 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
Deadlift (7 sets of 4 reps @ – RPE 8
*Rest 2:00-2:30 b/t sets)
Strict Pull-Ups (7 sets of 4 reps @ – RPE 8
*Rest 2:00-2:30 b/t sets)
Seated Single Arm Cable Row (4 sets: 10 reps– RPE 7 ea
*Rest 1:00-1:30 b/t sets)
Lat Pulldowns – Neutral Close Grip (4 sets: 10 reps– RPE 7
*Rest 1:00-1:30 b/t sets)
4 sets: 10 reps
*Build to a moderate weight, stay the same across sets
Double DB Skull Crushers (4 sets: 10 reps– RPE 7
*Rest 1:00-1:30 b/t sets)
Single Arm DB Kickback (4 sets: 10 reps– RPE 7 ea
*Rest 1:00-1:30 b/t sets)
Mobility
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 tricep lacrosse ball smash (each side)
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