Announcements
-No classes on Memorial Day!
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
Deadlift (5 sets of 6 reps @ – RPE 8/10
*Rest 2:00-2:30 b/t sets)
Strict Pull-Ups (5 sets of 6 reps @ – RPE 8/10
*Rest 1:00-1:30 b/t sets)
Double DB Standing Bent Over 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 – 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)
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