Surge Elite Performance & Fitness – Surge Muscle 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 B) 5 Sets: Deadlift x 5-4-3-2-1 C) 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 Single Arm Overhead Squat @ 3211 x 6-8 Tall Plank Lid Lateral Leg Slide x 10-15 B) 3 Sets: (Every 5 minutes) 12/9...Read More