Surge Elite Performance & Fitness – CROSSFIT Metcon (AMRAP – Rounds and Reps) A) 2 Sets: Banded Spanish Squat x 10-15 (https://www.youtube.com/watch?v=Yr4VIVYWp10) Supine Alternating High Elbow and Low Elbow Ring Row x 10-12 (5-6 each) Seated Banded Hamstring Curls x 20 (https://www.youtube.com/watch?v=0Jyb9AJIWGc) Top Dip Support Hold + Bottom Dip Hold x 5-10 Seconds (If unable...Read More