Surge Elite Performance & Fitness – Surge Muscle

Metcon (Time)

2 Sets:

Seated Elbow on Knee DB External Rotations x 8-12 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

B) 4 Sets:

Hang Snatch x 4-3-2-1 or Hang Clean or Trap Bar Deadlift

100-200-300-400m Run

Rest 1:1 of Run Time

C) 10-1 For Time:

DB Deadlift

DB Floor Press

25 ft. Shuttle Run