Surge Elite Performance & Fitness – CROSSFIT Metcon (AMRAP – Rounds and Reps) 2 Sets: Blackburns x 5 Prone Iso YTW Hold x 15-20 Seconds each Banded Clamshells x 5 each Banded Glute Bridge x 10 RKC Plank Hold x 45 Seconds Single Arm Overhead Carry x 50m Each 1 Minute Jump Rope 4 Sets:...Read More
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