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)