Surge Elite Performance & Fitness – Surge Muscle Metcon (Time) A) 1 Sets: Bent Over YTW Raise x 6 each Prone Banded Hip Abduction x 12-15 (https://www.youtube.com/watch?v=0MBf7q-ksRw) Single Arm DB Upright Row x 6 Side Lying Hip Adduction x 15 each Wrist Banded Shoulder Press x 10 B1) 4 Sets Bench Press x 3-3-3-Max Reps...Read More

Surge Elite Performance & Fitness – CROSSFIT Metcon (Time) 1 Sets: Bent Over YTW Raise x 6 each Prone Banded Hip Abduction x 12-15 (https://www.youtube.com/watch?v=0MBf7q-ksRw) Single Arm DB Upright Row x 6 Side Lying Hip Adduction x 15 each Wrist Banded Shoulder Press x 10 B) 3 Sets: Barbell Shoulder Press x 8 Wt. Strict...Read More