Surge Elite Performance & Fitness – Surge Muscle

Metcon (AMRAP – Rounds and Reps)

2 Sets:

Side Lying DB External Rotations x 12 each

GHD Hip Extension x 10-15

Supine Ring Face Pulls x 8-12

Banded Good Mornings x 15

Single Arm Farmers Carry x 40 yards each

Plank Hold x 30-45 Seconds

A) AMRAP in 3 Minutes:

3-6-9-12

Power Snatch 95/65 (If you want to sub for Deadlifts you may)

Toe to Bar

Clean & Jerk

Box Jumps

Rest 3 Minute

AMRAP in 6 Minutes:

Same Work as A. Restart from beginning

Rest 3 Minutes

AMRAP in 9 Minute

Same workout as A. Restart for beginning.

*If you get through the round of 12 reps. Restart from the beginning.