Surge Elite Performance & Fitness – ENDURANCE

WU/MS: Metcon (No Measure)

W/U

300 at own pace as…

50 swim

50 pull

50 kick

Repeat once

200 as…

50 easy

25 fast

25 perfect

50 build

50 reverse build

M/S

3 x 100 last, first, middle 50 above aerobic

4 x 75 alternating slow/fast

4 x 50 alternating build/reverse build

6 x 25 ALL OUT non-free, 1:1 rest

C/D

100-300 EZ (pull, breaststroke, etc.)