Surge Elite Performance & Fitness – Surge Muscle
Metcon (Time)
a Partner Perform:
3 Rds:
40 Wall Balls
30 Pull Ups
20 Bench Press 135/95
Run 400m
2 Rds:
40 Wall Balls
30 Pull Ups
20 Bench Press 165/110
400m Run
1 Rd:
40 Wall Balls
30 Pull Ups
20 Bench Press 185/125
B) 2-3 Sets
15 Bent Over Double DB Row
20 Band Pull a Parts
30 Bicycle Crunch (https://www.youtube.com/watch?v=cbKIDZ_XyjY)