Surge Elite Performance & Fitness – Muscle

Tempo Back Squat

A) 5 Sets:

Tempo Back Squat @32×1 x 5

Rest 2 Minutes (Between 1st 2 sets of rest perform 3-4 Prying Goblet Squats. Between sets 3-5 during rest perform 12-16 medball rainbow ball slams 8-10 each)

Metcon (Weight)

Every 3:30 x 4 sets

Front rack step back lunge x 5 ea (building)

10 calorie sprint on bike

Metcon (AMRAP – Rounds and Reps)

AMRAP in 5 minutes

Double DB Hip Extension + row x 6-8

Double KB Front Rack Carry x 30 yards