Surge Elite Performance & Fitness – Surge Muscle

Metcon (Time)

If you come into the gym perform Functional Fitness Open 21.1 Options

Then

If you do the Functional Fitness Wod, adjust the volume and workout accordingly.

A) 3 Sets: (Every 2:30)

Tempo Incline Barbell Press x 5 (4 seconds down, 0 second pause, 1 second up, 1 second pause)

Banded or Cable Face Pulls x 10-15

*Perform 1-3 warm up sets before your first set.

B) 1 Set For Time: (Upper Body Challenge)

Incline Barbell Press x 50 @60% of heaviest weight used for A. NO Tempo

C1) 3 Sets: (Every 3 Minutes)

Tempo Supinated Grip Chin Ups @31×1 x 6-10 (use assistance if need to) (3 seconds down, 3 pause, 0 second up, 1 second pause)

C2) 3 Sets:

Bent Over Lateral Raises x 12-15

D) 1 Set:

Barbell Curl x 100

E) 1 Set:

Banded/Cable Triceps Extension x 100

*Complete sections D and E in a slow controlled manner, try to perform the 100 reps in 4 sets or less with minimal rest.