Surge Elite Performance & Fitness – CROSSFIT Metcon (Time) A) 2 Sets: Banded Scapular Push Up (Focus on Protraction of the Shoulder blades)(https://www.youtube.com/watch?v=JC7dwLJ8MsU) Banded TKE x 15 each Single Arm DB Upright Row x 8 each 8 Point Plank x 15-20 Seconds Arch Hollow Swings x 5 Med Ball Vertical Toss x 5 B) 3...Read More
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