Surge Elite Performance & Fitness – CROSSFIT Metcon (Time) A) 2 Sets: Iso YTW Hold x 15 Seconds Each Side Lying DB External Rotations x 12 each GHD Hip Extension x 10-15 Goblet Squat @2211 x 5 Alternating Single Leg V-Ups x 10 ea. B) 4 Rds: Barbell/DB Complex (Build each set) 5 Deadlift 5...Read More
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