Surge Elite Performance & Fitness – Surge Muscle

Metcon (Time)

A) 5 Sets:

3 Position Halting Clean Deadlift (below knee, above knee, mid thigh) @ 3131 x 2 (These are heavy 2, keep positions and engadgement)

Intra set tempo Heels Elevated KB Goblet Squat x 12 (For reps 1-4 pause in bottom for 3 seconds, reps 5-8 perform with a 3 seconds eccentric, reps 9-12 perform no tempo)

B) 4 Sets

Banded Deadlift From Blocks (just above knee) x 3

*video is of how to set band up, NOT THE STANCE)

(https://www.youtube.com/watch?v=Sf9LgeDCdtQ)

C) 4 Sets:

9 DB Thruster

Rest 15 Seconds

6 DB Devils Press

Rest 15 Seconds

12 Alternating Single Leg Toe to Bar

18/15 Calorie Row (Increase pace each set)

Rest 90 Seconds between sets