Surge Elite Performance & Fitness – ENDURANCE

Warm-up

WARM: Warm-up (No Measure)

FULL Dynamic Warmup

Endurance

RUN: Metcon (Time)

4 x 800 AT Surge as…

Start at the fire hydrant on the corner of Irma. Turn and face the slight uphill, with the parking lot on your right.

All forward movement!

10 Walking Lunges TOTAL

10 Leap Frogs

10 Side Shuffle Left Side

10 Side Shuffle Right Side

10 Leap Frogs

10 Walking Lunges TOTAL

Walk up to the corner, past the speed limit sign

As you turn the corner right…

Jog all the way to the road split

Turn right and begin to run the slight downhill

As you turn the last corner, push past your 1-mile pace all the way to the fire hydrant.

Repeat for all 800s

CAN SCALE to 2 x 800

Record Time