Surge Elite Performance & Fitness – Surge Muscle

Metcon (AMRAP – Reps)

A) 1 Sets:

Bent Over YTW Raise x 6 each

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

Single Arm DB Upright Row x 6

Side Lying Hip Adduction x 15 each

Wrist Banded Shoulder Press x 10

B1) 4 Sets

Bench Press x 5-5-3-Max Reps (1+)

B2) 4 Sets

1 1/4 Low Incline Single Arm DB Incline Press x 10-8-6-4 ea

B3) 4 Sets

Banded Face Pulls x 15-20

C1) 3 Sets

Prone Supinated Grip Flat Bench Barbell Row with 2 sec pause at bench x 3-5 (Heavy)

C2) 3 Sets

1 1/4 Single Arm DB Bent Over Row x 8-6-4 each (Perform full + 1/4)

C3) 3 Sets

1 1/4 Cross Banded T’s (Reverse Fly’s, 1/4 at top) x 12-16

D)

AMRAP 4 minutes

Push Ups

*Every time you break perform 6 DB Hammer Curl to Shoulder Press

Rest 2 Minutes

AMRAP in 4 Minutes

Supine Ring Row

*Every time you break perform 8 Band Pull a Parts