Announcements
**THANKSGIVING HOURS: NO CLASS ON THE 24TH AND 25TH, regular class on the 25th at 9am!!
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
Strict Pull-Ups (1 set: 1 Rep – RPE 10
*Rest 2:00-2:30 b/t sets)
Bent Over Barbell Row (4 sets: 10 Reps – RPE 8
*Rest 1:00-1:30 b/t sets)
Lat Pulldowns – Neutral Close Grip (4 sets: 10 Reps – RPE 8
*Rest 2:00-2:30 b/t sets)
4 sets: 10 reps
*Build to a moderate weight, stay the same across sets
DB Spider Curls (4 sets: 10 Reps – RPE 8
*Rest 2:00-2:30 b/t sets)
Incline Dumbbell Hammer Curls (4 sets: 10 reps – RPE 8
*Rest 1:00-1:30 b/t sets)
Mobility
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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