Surge Elite Performance & Fitness – ENDURANCE

Warm-up

W/U: Warm-up (No Measure)

Run Drills

Posterior Activation

RUN: Metcon (Time)

6 sets:

200m at fast pace (1-mile PR pace)

100m walk recovery

Sprint 100m

50 single unders w/ heavy rope (if possible)

Sprint 100m

Walk 100m back to original starting point between sets

50 single unders must be done UNBROKEN!! If unable, start from the beginning…if you start from the beginning more than 3 times, continue counting and finish out 50.