Surge Elite Performance & Fitness – Surge Muscle

Metcon (No Measure)

A) 2 Sets:

Banded TKE x 15 each

Banded Face Pulls x 15

Reverse Plank Bridges x 6-10

Banded Good Mornings x 15

Goblet Squat @ 3211 x 6-8

Tall Plank Lid Lateral Leg Slide x 10-15

5 Sets: (EMOM)

Minute 1 = 1 1/4 Deadlift x 5 (https://www.youtube.com/watch?v=u5gN9iIy33A) *The video is demoed as sumo, perform conventional deadlift for the workout

Minute 2 = 5 Incline DB Press + 5-10 Diamond Push Ups

Minute 3 = DB Step Up RT x 5-7

Minute 4 = DB Step Up LT x 5-7

Minute 5 = Wt. Strict Pull Up x 5

Minute 6 = Tall Plank Walkouts x 5-10 (https://www.youtube.com/watch?v=zEN_mGhkC0U)