Surge Elite Performance & Fitness – ENDURANCE WU/MS: Metcon (No Measure) Easy Speed W/U 200 as: 50 non-free 50 sculling 50 kick 50 swim 225 as: 25 build 50 perfect 75 swim (middle 25 catchup drill) 50 perfect 25 build M/S 20 x 25 ALL OUT, alternating free and non-free stroke After 10 25s, take...Read More

Surge Elite Performance & Fitness – ENDURANCE Warm-up ACT: Warm-up (No Measure) Active/Dynamic Stretching, Mobility, and Run Drills Endurance BOUND: Metcon (No Measure) Continue warmup with a 1 mile run at easy pacing (conversational). 4 x 1′ uphill bounding 3′ full rest at the top of the hill Run with fast cadence downhill, sinking into...Read More

Surge Elite Performance & Fitness – ENDURANCE RUN: Metcon (Distance) Warmup with activation exercises and dynamic stretching, then: 25′ run with group All zone 1/2 pacing (aerobic RPE). Don’t feel the need to force anything here, we just want to build your muscles, tendons, form, etc. We’re not taxing the HR or any of your...Read More

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