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+)

Set 1 = 60%

Set 2 = 70%

Set 3 = 80%

Set 4 = 90%

B2) 4 Sets

Low Incline Single Arm DB Incline Press x 6 ea

B3) 4 Sets

Banded Face Pulls x 10-15

C1) 3 Sets

Prone Flat Bench Barbell Row x 4 (Heavy)

C2) 3 Sets

Single Arm DB Bent Over Row x 8 each

C3) 3 Sets

Head Supported Bent Over DB Lateral Raise x 16

D) 3 Sets:

30 Seconds DB Push Up

Rest 30 Seconds

30 Seconds DB Renegade Row

Rest 30 Seconds

30 Seconds DB Hang Power Clean to Press

Rest 90 Seconds