Announcements
-The WEST Gym is off limits SundayApril 2nd, April 16th, April 23rd, April 30th, May 7th at 2:30-4:30pm
Frontier Fitness SF East, Frontier Fitness SF West – Mayhem Bodybuilding
Warm Up
Back & Bicep 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 (4 sets: 10 reps @ – RPE 6-7
*Rest 2:00-2:30 b/t sets)
Metcon (No Measure)
4 sets:
5 Strict Pullups
10 Double DB Bent Over Row
Max Bent Over Barbell Row – Underhand Grip
-rest 2:00-2:30 between sets-
Standing Alternating DB Curl (4 sets: 10 Reps (each side) – RPE 8
*Rest 1:00-1:30 b/t sets)
4 sets: 10 reps (each side)
Barbell Curl 21’s (3 sets: 21 reps – RPE 8
*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 bicep wall stretch (each side)
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