Surge Elite Performance & Fitness – Surge Muscle

Metcon (AMRAP – Reps)

2 Sets:

Side Lying DB External Rotations x 12 each

GHD Hip Extension x 10-15

Supine Ring Face Pulls x 8-12

Banded Good Mornings x 15

Single Arm Farmers Carry x 40 yards each

5 Rds:

1 Minute Shoulders Elevated Barbell Hip Thursts 185/125

1 Minute Wall Ball

1 Minute Sumo Deadlift High Pulls 75/55

1 Minute Med Ball Sit Up Exchange (https://www.youtube.com/watch?v=izm9Twxud5k)

1 Minute Row for Calories

1 Minute Rest