Surge Elite Performance & Fitness – Surge Muscle

Metcon (No Measure)

A) Mini Band/Banded Shoulder Series

10 Banded Lateral Steps (Each)

10 Supinated Grip Band Pull a Parts

10 Steps Banded Monster Walk Forward/Backwards (Each)

10 Supinated Grip Diagonal Band Pull a Parts

10 Banded Glute Bridges (Just below knee)

10 Supinated Grip Elbows by side external Rotation

10 Single Leg Banded Glute Bridges (Each)

10 Overhead Band Pull a Parts

10 Banded Bird Dogs

10 Banded Pass Through

10 Banded Squats

B1) In 6 Sets:

Build to Today’s Heavy 5-7 RM Partial Range Barbell Deadlift Variation (NO Touch n GO)

*Variations of Deadlifts include Conventional or Sumo deadlifts from mats, blocks, rack pulls, etc.

B2) 1 Set:

After you complete your heaviest set. Drop weight 10% and perform an AMRAP at this weight.

C1) 3 Sets:

Romanian Deadlift (RDL) Variation or Back/Hip Extension Variation x 10-12

C2) 3 Sets

Unilateral Lower Variation x 8-12 ea.

C3) 3 Sets:

Pull Up/Chin Up Variation x 8-12

D1) 3 Sets:

Seated Elbow on Knee External Rotation x 20 ea.

D2) 3 Sets:

Hanging Knee Tuck Hold x 15-20 seconds + Max Rep Knee to Elbow/Knee Raises

Optional Additional Conditioning

5 Rds

100m Run

10 Box Jump

5 Strict Pull Ups

10 Wall Balls

5 Supine Row