Surge Elite Performance & Fitness – Surge Muscle

Metcon (Time)

(RECHARGE WEEK)

B1) 4 Sets

Bench Press x 5-5-5-5 @40-60%

B2) 4 Sets

Clapping Push Ups or Band assisted plyo push ups x 5 (https://www.youtube.com/watch?v=KjG5OajcfHc)

B3) 4 Sets

Banded Face Pulls x 20

C1) 3 Sets

Single Arm DB Row x 8 each

C2) 3 Sets

Supine Ring Row x 8

C3) 3 Sets

Banded Front Raise + Band Pull a Parts x 8-10

D) For Time:

9 Rds

4 Alternating DB Snatch 50/35

4 Toe to Bar

7 Rds:

6 Burpee to 6” target

6 Cal Row/Bike

5 Rds:

8 Alternating DB Snatch 50/35

8 Toe to bar

3 Rds:

10 Burpee to 6” Target

10 Cal Row/Bike