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

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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

Diamond Pushups

5 sets: 10 reps

Chin-ups

5 sets: 8-10 reps

*Weighted reps – add weight If able

Tricep Dips

4 sets: 10 reps

Incline Dumbbell Curls

4 sets: 10 reps (each side)

Single Arm DB Skull Crusher

4 sets: 10 reps (each side)

Incline Dumbbell Hammer Curls

4 sets: 10 reps (each side)

Metcon (No Measure)

1/15/22 – CORE

Workout Definition

For Time/Quality:

4 Rounds:

10 Overhead Plate Situps

10 Strict Leg Raise

15 Russian twists w/ medball (each side)

60 sec plank hold

20 KB Front Rack Marches (each side)

Warm-up (No Measure)

—-

Cooldown/Mobility

Workout Definition

1 min seal pose

1 min bicep stretch on wall

1 min tricep smash (each side)