Surge Elite Performance & Fitness – Muscle
Push/Pull
4 Sets:
Single Arm DB Bench @21×1 x 7-9 each
Rest 20 Seconds
45 Seconds Single Arm DB Bent Over Row (Right, use bench)
Rest 20 Seconds
45 Seconds Single Arm DB Bent Over Row (Left, use bench)
Rest 2 Minutes (During rest perform pec stretch on leg of rig x 45 seconds each, arm at 90 degrees rotate away from arm)
Metcon (No Measure)
3 Sets:
12 Single Arm DB Hang Muscle Snatch (AHAP, 6/6)
6 Tempo Stationary Dip @11×1 (Scale appropriately, reps should be a number you can perform UB)
12 Knee Raise (Knee Tucks) at top of Dip
6 Tempo Stationary Dip @11×1
50 Double Unders
Rest 90 Seconds
Metcon (Time)
For Time:
50 Slamballs
*EMOM including 0:00 perform 5 Burpee Pull Ups