Frontier Fitness SF East – 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 (6 sets of 4 reps @ – RPE 8.5/10 (attempt to go a little heavier than last week)

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

Strict Pull-Ups (6 sets of 4 reps @ – RPE 8.5/10 (attempt to go a little heavier than last week)

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

Metcon (No Measure)

Shock Method:

Workout Definition

4 Sets:

6 DB Bent Over Row – RPE 8

12 Underhand Barbell Row – RPE 7

25 Ring Rows – RPE 6

-Rest 2:00-3:00 b/t sets-

Seated Tricep DB French Press (4 sets: 10 reps – RPE 7

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

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)