Surge Elite Performance & Fitness – Surge Muscle

Metcon (Time)

A) 2 Sets:

Banded Scapular Push Up (Focus on Protraction of the Shoulder blades)(https://www.youtube.com/watch?v=JC7dwLJ8MsU)

Banded TKE x 15 each

8 Point Plank x 15-20 Seconds

Arch Hollow Swings x 5

Jump Squats x 5

B) 3 Sets:

5 DB Renegade Row Each

7 Double DB Shoulder to Overhead

9 Double DB Front Squat

2 Minute Row/Bike form Distance (Goal to increase distance each round)

Rest 2 minutes

Use 20-30% of body weight in each hand. Goal to perform each set unbroken.

Rest 3 Minutes

C) 4 Sets For Reps

15 KB Swings 70/55

20 Sit Ups

1 Minute Max Reps 10 yard shuttle *Forward run down, backward run back. Goal to increase number of shuttle runs performed each set)

Rest 2 Minutes