Surge Elite Performance & Fitness – Surge Muscle

Metcon (No Measure)

Warm Up

A) 2 Sets:

Bent Over DB/Plate Cuban Press x 5

Banded Lateral Steps x 10

Scapular Pull Ups x 5

Banded Good Mornings x 10

Supine Ring Row x 5-10

Russian KB Swing x 10

Overhead Medball Slam x 5

Upper Body Bias

A1) In 6 Sets:

Build to today’s Heavy 5-7 RM of Tempo 1 ¼ DB Bench @3111(3 seconds down, 3 pause, 1 second up, 1 second pause)

A2) 1 Set:

After you complete your heaviest set. Drop weight 10% and perform 1 AMRAP Set @1111 Tempo. Perform Regular DB Bench not 1 ¼ (stay with tempo, once you break from tempo or form, set is complete.)

B) 3 Sets:

Tempo Push Up or Dip Variation @2111 x 12-20 (2 seconds down, 2 pause, 1 second up, 1 second pause, use assistance if need be)

Band Pull a Parts x 15

C1) 3 Sets:

Single Arm DB Row @ 2111 x 10-12

C2) 3 Sets:

Prone on Flat Bench Iso Hold Y-W-T’s x 10-20 Seconds (Face down on bench or floor)

*No weight

D1) 3 Sets:

Iso-Dynamic DB Lateral Raise x 10 ea.

D2) 3 Sets:

Biceps Curl Variation x 12-15