Announcements

-Mark your calendar because Volleyball Day is coming up! August 12th at 9am. Sign up your team in the gym. Co-Ed teams of 4: 2 males/2 females. Better start recruiting!! Rx and Scaled: i.e. you care about the game or just to have fun. Hamburgers and hot dogs provided. Bring a side to share!!!!!

Frontier Fitness SF East, Frontier Fitness SF West – Mayhem Bodybuilding

Warm Up

Upper Body Anterior Warm-up

Workout Definition

Crossover Symmetry Warmup

-into-

3 rounds

10 Perfect Pushups (controlled form)

15 band pull-a-parts

5 PVC Around the Worlds (each way)

10 wall angels

5 scorpions (each side)

Deadlift (4 sets of 10 reps @ – RPE 6/10 (This is a deload week. Prepare to max out next week)

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

Strict Pull-Ups (4 sets of 10 reps @ – RPE 6/10 (This is a deload week. Prepare to max out next week)

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

Bent Over Barbell Row (4 sets: 10 reps – RPE 7

*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

Standing KB Crush Grip French Press (4 sets: 10 reps – RPE 7

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

Single Arm Standing Tricep Extension w/ band (4 sets: 10 reps (each side) – RPE 7

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

Cooldown

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)