Surge Elite Performance & Fitness – CROSSFIT Metcon (Distance) A) 2 Sets: 1 Minute Jump Rope (no shoes) 8 Point Plank x 15-20 Seconds Heels Elevated Hamstring Curls x 10-15 (https://www.youtube.com/watch?v=t5htLdxEKx0) PVC Overhead Squat x 5 B) 3 Sets: Overhead Squat @ 2111 x 5 C) 3-4 Sets: 10 Box Jump or Step Ups Alternating...Read More