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