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

View Public Whiteboard

Warm-up

Warm-up (No Measure)

5 min single/double unders

-into-

5 round of rowling

(5 max penalty burpee box jump overs)

Metcon

Metcon (5 Rounds for reps)

For Time:

5 sets

2:30 min AMRAP

200m Run

250/200m Row

Max Double Unders in Remaining Time

-Rest 2:30 min b/t sets-

Metcon

Metcon (Time)

Teams of 3

5 rounds (each)

Partner 1

4 Sandbag Cleans (150/100)

50 ft DB Farmer Carry (100 x 2/70 x 2)

4 Burpee Box Getovers (48/42)

50 ft DB Farmer Carry (100 x 2/70 x 2)

Partner 2 and 3

Accumulating max calories on Bike erg (switch as needed)
Write calories in the comment box

Cool Down

Warm-up (No Measure)

1 min couch stretch (each side)

1 min pigeon pose (each side)

1 min quad smash (each side)

1 min double banded overhead shoulder distraction + curtsy (each side)