CrossFit Phos West, Frontier Performance – Mayhem Bodybuilding

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Warm-up

Warm-up (No Measure)

3 Rounds

15/12 cal row

15 banded bicep curls (light band – fast reps)

15/12 cal ski

15 banded tricep extenstions (light band – fast reps)

-into-

2 rounds

10 PVC pass throughs

5 PVC around the worlds (each direction)

10 Arm circles (each direction)

5 Down dog/seal pose transitions

Workout

Diamond Pushups

5 sets: 10 reps

Body Row on Racked Barbell

Body Row on Racked Barbell 5×10

Tricep Dips

4 sets: 10 reps

Standing Alternating DB Curl

4 sets: 10 reps (each side)

Standing Tricep Extension w/ band

4 sets: 10 reps

Standing Alternating DB Hammer Curl

4 sets: 10 reps (each side)

Metcon (No Measure)

4 Rounds:

15 Overhead Plate Situps

30 sec plank hold

30 sec side plank hold (right)

30 sec side plank hold (left)

10 Strict Hanging Leg Raise

20 KB Front Rack Marches Steps (each side)

Cool Down

Warm-up (No Measure)

Cooldown/Mobility

1 min seal pose

1 min bicep stretch on wall

1 min tricep smash (each side)