Surge Elite Performance & Fitness – Rowing 5 minute warmup 2 x 5 minutes steady state, 2 min rest between 3 x 250 meters using “fish game” on monitorRead More

Surge Elite Performance & Fitness – CROSSFIT Metcon (AMRAP – Rounds and Reps) A) 2 Sets: Bent Over DB/Plate Cuban Press x 5 (https://www.youtube.com/watch?v=2OnF9_7EH6o) Banded Lateral Steps x 10 Scapular Pull Ups x 5 Banded Good Mornings x 10 Bent Over Lateral Raise x 15 Russian KB Swing x 10 Overhead Medball Slam x 5...Read More