Surge Elite Performance & Fitness – Muscle

Back Squat Wave/Prying kb goblet squat/MB Slam

6 Sets: (Every 2:30)

Tempo Back Squat @21×1 x 5-4-3-5-4-3 (Build as you go, second wave of 5-4-3 should be heavier then first 3 sets)

Rest 2 Minutes (Between 1st 2 sets of rest perform 3-4 Prying KB Goblet Squats. Between sets 3-5 during rest perform 12-16 medball rainbow Overhead MB slams 6-8 each)

Metcon (AMRAP – Rounds and Reps)

In Teams of 3 Perform:

AMRAP in 15 Minutes:

5-10-15-20-25-30-25-20-15-10-5-10-etc…

Bench Press

Wall Ball

Row for Calories

*There must always be a partner rowing. 2 athletes can work through the bench press and wall balls. They can choose to distribute reps as they which, but they must finish all the given reps of the given movement before moving to the next movement. Partners may rotate at any time, between working on the bench/wall balls and rowing. Use a weight you can perform 8-15 reps fresh with.