Monday 110829 -Essentials


  • DB Deadlift
  • DB Clean
  • DB Push Press


  • Run 600 meters
  • 21 Push Press
  • 21 Hollow Rocker
  • Run 400 meters
  • 15 Push Press
  • 15 Hollow Rocker
  • Run 200 meters
  • 9 Push Press
  • 9 Hollow Rocker

Coaches Thoughts! Nice work today everyone.  We know there was a lot to learn today but everyone did great. Learning the hollow position and being able to activate you core will make you all much more efficient and stronger athletes! We want to welcome Kyle, Kathy and Chad to our Surge Family! You guys did great tonight and we can’t wait to see what is in store for you!

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