Frontier Fitness SF East – Mayhem Bodybuilding

Warm up

Hip Halo Activation

-into-

3 rounds

15/12 bike erg

5 Cossack Squats (each side)

10 Kang Squats (empty barbell)

Back Squat

5 sets: 5 Reps – at 75% of 1RM

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

Deadlift

Back Racked Barbell Box Step-Ups (4 sets: 10 Reps – RPE 8

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

DB Good Mornings (4 sets: 10 Reps – RPE 8

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

Mobility

1 min couch stretch (each side)

1 min quad smash (each side)

1 min forward fold (straight legs)

1 min calf stretch on wall (each side)

2 min foam roll all of lower body