Surge Elite Performance & Fitness – Surge Muscle

Metcon (AMRAP – Reps)

A) 1 Sets:

Ring YTW x 6 each

Prone Banded Hip Abduction x 12-15 (https://www.youtube.com/watch?v=0MBf7q-ksRw)

Banded Triple Threat x 6-8

Side Lying Hip Adduction x 20 each

B1) 4 Sets

Bench Press x 3-3-3-Max Reps (3+)

Set 1 = 65%

Set 2 = 75%

Set 3 = 85%

Set 4 = 95%

B2) 4 Sets

Low Incline Single Arm Banded DB Incline Press x 8-8-6-6 each

B3) 4 Sets

Banded Face Pulls x 20

C1) 3 Sets

3 Position Flat Bench Barbell Row x 5 each (wide, normal, Supinated grip close)

C2) 3 Sets

Banded Single Arm DB Bent Over Row x 6-8 each

C3) 3 Sets

Band Pull a Parts Drop x 45

Reps 1-15 reps = heavy band

Reps 16-30 = medium band

Reps 31-45 = light band

D) 6 Sets: Alternating Movements For Reps:

20 Seconds Push Ups

Rest 10 Seconds

20 Seconds Pull Ups

Rest 10 Seconds

20 Seconds Bench Dips

Rest 10 Seconds

20 Seconds Supine Ring Row