Surge Elite Performance & Fitness – CROSSFIT

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

B) 3 Sets: (EMOM)

Minute 1 = Medball Incline DB Press x 8-12 (https://www.youtube.com/watch?v=jai34Oq3Qj8)

Minute 2 = 30 Seconds Overhead Medball Slam

Minute 3 = 30 Seconds Knee Up Downs (https://www.youtube.com/watch?v=uKIL9olMWcA)

Minute 4 = 30-45 Seconds Wall Sit

C) 3 Sets:

Minute 1 = 30 Seconds DB Hammer Curl to DB Shoulder Press

Minute 2 = 30 Seconds Supine Medball Hamstring Curl (https://youtu.be/R_INXCfwVLY)

Minute 3 = Plank Up Down Combo (https://www.youtube.com/watch?v=JwvbkuAdt7A)