Surge Elite Performance & Fitness – Muscle

Row/Deadlift

Every 3 Minutes Perform x 7 Sets

10 Calorie Row

5 Deadlift (RPE 6-7)

Posterior/Midline

40-30-20-10 Russian KB Swings

5-10-15-20 Toe Elevated Double KB RDL @21×1

20-30 Seconds Star Side Plank Hold

Rest 2 Minutes Between Sets (During Rest perform 15 Banded Pull a Parts)