Surge Elite Performance & Fitness – CROSSFIT Metcon (Time) 2 Sets: Bent Over YTW x 8 each Banded Lateral Step Overs x 30 Seconds Seated Elbow on Knee DB External Rotation x 8 each Wall Sit w/Medball Squeeze between knees x 20-40 Seconds B) 4 Sets: Deadlift x 8-6-4-2 Push Press x 5-4-3-2 (Build each...Read More
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