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