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)