Surge Elite Performance & Fitness – Surge Muscle

Metcon (No Measure)

With a Partner Complete (35 minute Cap)

21-15-9 Double DB Deadlift 70/50

15-12-9 Handstand Push Ups/DB Shoulder Press

*Both partners work at the same time. Once both partners finish their movements, partners will then switch and perform the same rep scheme for the other movement.

Rest 3 Minutes

27-21-15 Wall Ball

21-15-9 Pull Up

*Both partners work at the same time. Once both partners finish their movements, partners will then switch and perform the same rep scheme for the other movement.

Rest 3 Minutes

21-15-9

Ring/DB Push Up

KB Swing

*Both partners work at the same time. Once both partners finish their movements, partners will then switch and perform the same rep scheme for the other movement.

Rest 3 Minutes

For Time:

45 DB Deadlift

36 Handstand Push Ups

63 Wall Ball

45 Pull Ups

45 Ring Push Up

45 KB Swing

*Chipper format. Only 1 partner works at a time.

Or

A) 3 Sets

15-12-9 Deadlift

Rest 30 Seconds

15-12-9 Seated Z-Press (DB or BB)

Rest 90 Seconds between sets

Rest 3 Minutes

B) 3 Sets

12-9-6 Front Squat @21×1

Rest 30 seconds

12-9-6 Strict Pull Ups @21×1

Rest 90 Seconds between set

Rest 3 Minute

C) 3 Sets

15-12-9 Tempo Ring/DB Push Ups @21×1

Rest 30 Seconds

21-15-9 Russian KB Swing

Rest 90 Seconds

D) 3 Sets

Barbell Curl Complex x 7 each (Supinated, Mixed, Mixed Pronated)

BB or DB Triceps Complex x 7 each (Pull overs, skull crushers, close grip press)

*Pull Over = https://www.youtube.com/watch?v=k0FwhvmLc3Q