Surge Elite Performance & Fitness – Surge Muscle

Metcon (Weight)

A) 1 set

Banded Lateral Steps x 10 each or side lying clamshells x 10 each

Banded Pull a Parts x 10 or bent over lateral raises x 10

Russian Step Up x 8 each (https://www.youtube.com/watch?v=4yGlgPv-UiU)

Banded Diagonal Pull a Parts x 10 each

Banded Good Mornings x 10

Medball Vertical Toss x 5

A) 4 Sets:

Deadlift x 5

Rest 15-20 Seconds

Standing Broad Jump x 5 (Focus on extension of the hip and land softly)

B) 3 Sets

Front Rack Reverse Lunge x 6 ea

Single Leg Wall Press RDL x 12 each

Single Leg Step Up x 24 (12 each)

4 Sets:

200m Run/250m Row

12-9-6-3 Thrusters

20 Second Hanging Knee Tuck Hold

Rest 90 Seconds (Goal is to increase weight each set)