Announcements

**Holiday Hours: NO CLASS DEC. 25TH!!!, or JANUARY 1ST!!

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 (1 set of 1 rep @ – RPE 10

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

Strict Pull-Ups (1 set of 1 rep @ – RPE 10

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

Double DB Prone Row (4 sets: 10 reps – RPE 7

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

Reverse Grip Lat Pulldown (4 sets: 10 reps – RPE 7

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

Inverted Skull Crusher (4 sets: 10 reps – RPE 7

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

Standing Tricep Extension w/ band (4 sets: 10 reps – RPE 7

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

Accessory

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)