Frontier Fitness SF East, Frontier Fitness SF West – Mayhem Bodybuilding

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Warm-up

Warm-up (No Measure)

Arms and Core Warm-up

Workout Definition

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

Ring Pushups

5 sets: 10 reps

Ring Row – Feet Elevated

5 sets: 10 reps

Tricep Dips

4 sets: 10 reps

Standing Barbell Curl

4 set: 10 reps

Standing Tricep Extension w/ band

4 sets: 15 reps

Incline Dumbbell Hammer Curls

4 sets: 10 reps (each side)

Metcon (No Measure)

3/12/22 – Core

Workout Definition

For Time/Quality:

4 Rounds

20 Abmat Situps

30 Sec Plank

30 Flutter Kicks (each side)

30 Sec Side Plank (Right)

30 Sec Side Plank (Left)

15 Seated Oblique Twists w/ medball (each side)

Cool Down

Warm-up (No Measure)

Cooldown/Mobility

Workout Definition

1 min seal pose

1 min bicep stretch on wall

1 min tricep smash (each side)