Surge Elite Performance & Fitness – Surge Muscle

Metcon (AMRAP – Rounds and Reps)

With a Partner Perform AMRAP in 30 Minutes:

McGhee + Cindyish

2 Rds:

5 Deadlift 275/185

13 Push Ups

9 Box Jumps

2 Rds:

5 Handstand Push Ups or DB Shoulder Press

8 Pistols or Lunges (4/4)

11 Pull Ups or Supine Row

*Partners alternate movements and alternate triplets after every 2 rounds.

If perform individually, alternate pieces of work after each round. If you want to add in a 1 minute rest after completion of both pieces feel free.

B) 2 Sets:

6-8 Prone Incline Cuban Press (https://www.youtube.com/watch?v=Q86LjWQ8AlM)

Single Arm DB Row x 12 each

10-12 Banded Front Raise to Band Pull a Parts

C) 2-3 Sets:

Iso DB Curl Rotations x 10

Zottsman Curls x 10

Single Leg Calf Raise x 20 each