Surge Elite Performance & Fitness – Surge Muscle

Metcon (No Measure)

A) 2 Sets:

Banded TKE x 15 each

Banded Face Pulls x 15

Reverse Plank Bridges x 6-10

Banded Good Mornings x 15

Goblet Squat @ 3211 x 6-8

Tall Plank Lid Lateral Leg Slide x 10-15

4 Sets: (EMOM)

Minute 1 = Alternating From the Top DB Incline Press x 3-5 each

Minute 2 = Alternating DB Bulgarian Split Squat + DB Bulgarian DB RDL x 4-6 RT

Minute 3 = Alternating DB Bulgarian Split Squat + DB Bulgarian DB RDL x 4-6-7 LT

Minute 4 = 3-6 Strict Pull Ups + 5-10 Supine Ring Row

Minute 5 = Tall Plank DB/KB Transfers x 30 seconds

1 Set: (EMOM)

Minute 1 = Max Reps DB Incline Press (Use weight used in your 4th set. No alternating from top and no Rx’d Tempo. 1 set for max reps)

Minute 2 = Alternating DB Bulgarian Split Squat + DB Bulgarian DB RDL x Max Reps (may perform as a drop set of 80-90% of weight used in 4th set)

Minute 3 = Alternating DB Bulgarian Split Squat + DB Bulgarian DB RDL x Max Reps (may perform as a drop set of 80-90% of weight used in 4th set)

Minute 4 = 20 Seconds max rep strict pull ups + 20 seconds max rep supine row

Minute 5 = 1 minute Tall Plank DB/KB transfers