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