Surge Elite Performance & Fitness – Surge Muscle

Metcon (No Measure)

A) 1 set

Banded Lateral Steps x 10 each

Banded Pull a Parts 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) 5 Sets:

Deadlift x 12-10-8-6-4

Rest 15-20 Seconds

Wt. Hanging Knee Raise x 10-15

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:

6 Hang Power Cleans (ok to build weight as you go here) or 12 KB Swings

6 Burpee Pull Ups

12 Kipping Toes to Rings or V-Ups

18/15 Calorie Row/Bike

Rest 90 Seconds