Surge Elite Performance & Fitness – ENDURANCE

Endurance

W/U: Warm-up (No Measure)

Banded Lateral Walks

Banded Side Lying Clams

Scapular Pushups

Glute Bridges

Knee Hugs

Knee Pulls

Toy Soldiers

Bird Dogs

High Knees

Butt Kicks

Power Skips

B/R: Metcon (Time)

Bike – 4′ easy, 3′ moderate, 2′ hard

Run – 400m easy pace

Bike – 3′ easy, 2′ moderate, 1′ hard

Run – 300m moderate pace

Bike – 2′ easy, 90″ moderate, 45″ hard

Run – 200m fast pace

Bike – 1′ easy, 45″ moderate, 30″ hard

Run – 100m sprint pace

RECOVER, you’re done!
Notes…

1. No rest between bike efforts or rounds…rest will be considered your easy paces

2. (‘) = minutes

3. (“) = seconds

4. Fast pace shouldn’t be all out-spring pace, bring it back just a bit for fast pace (~85-90%)