Surge Elite Performance & Fitness – Surge Muscle Metcon (No Measure) A) 2 Sets: Banded TKE x 15 each Banded Face Pulls x 15 Reverse Plank Bridges x 6-10 Banded Good Mornings x 15 Goblet Squat @ 3211 x 6-8 Tall Plank Lid Lateral Leg Slide x 10-15 5 Sets: (EMOM) Minute 1 = 1...Read More

Surge Elite Performance & Fitness – CROSSFIT Metcon (Time) A) 2 Sets: Banded TKE x 15 each Banded Face Pulls x 15 Reverse Plank Bridges x 6-10 Banded Good Mornings x 15 Goblet Squat @ 3211 x 6-8 Tall Plank Lid Lateral Leg Slide x 10-15 For Time: 5-4-3-2-1 Rope Climb or x2 Strict Rope...Read More