Surge Elite Performance & Fitness – Surge Muscle

Metcon (No Measure)

Recovery day or if you feel you’d like to move perform the following at 60-70% effort

:30 Neck Rolls (R/L)

:30 Shoulder Rolls (Forward/Backward)

:30 Small Arm Circles (Forward/Backward)

:30 Big Arm Circles (Forward/Backward)

:30 Hip Circles (R/L)

:30 Knee Circles (R/L)

:30 Ankle Circles (Right Foot/Left Foot)

:30 Calf Raises

1:00 Toe Touches (Standing – reaching towards the floor. Similar to a deadlift, but rounding the back is okay. Ease into this)

1:00 Lunge Elbow to the Floor

1:00 Alternating Bodyweight RDLs

1:00 Upward Dog to Downward Dog

1:00 Alternating Calf Stretches (In Downward Dog Pose)

:30 Alternating Leg V-Ups

:30 Cat Cows

1:00 Hip Bridges

-Into-

3 Sets: @Easy Pace

1:00 Jumping Jacks Or Single Unders

1:00 1 1/4 Air Squats

1:00 Hand Release Push Ups

1:00 Sit Ups