Surge Elite Performance & Fitness – ENDURANCE

Endurance

BIKE: Metcon (Calories)

Dynamic Warmup

5′ EZ to continue warmup

EMOM Calorie Ladder

5

10

15

20

25

30

35

40

45

50

How high can you go? Once you can no longer achieve the prescribed amount of calories, conduct 5 rounds of 5 calories lower than you missed. After completing, climb back down the ladder to initiate a steady cooldown.

SWIM: Metcon (No Measure)

W/U

100 swim

100 drill(s) of choice

100 build

100 perfect

100 build

M/S

3 x 200 at steady state effort, aerobic

4 x 100 middle 50 PUSH the pace

5 x 50 alternate build, perfect

C/D

100-300 EZ

Optional in M/S:

10 x 25 at the end, with 1:1 work:rest