Surge Elite Performance & Fitness – Muscle

Pressing Turkish Get Up Complex

3 sets:

Turkish get up pressing complex: (1 set = 10-20 total presses each arm)

2-4 single arm kb floor to half kneeling Turkish get up + 2-4 half kneeling single arm kb shoulder press to full turkish get up (standing) + 2-4 single arm kb shoulder press to half kneeling Turkish get up + 2-4 half kneeling single arm kb shoulder press to supine on back + 2-4 single arm kb floor press

Band Pull a Parts x 15-20

*Use a weight you can perform full sequence unbroken.

Metcon (6 Rounds for distance)

A) 3 Sets: (for load)

2-4 Wt. Strict Pull Up

4-8 Stict Pull Up

6-12 Inverted Barbell

90 Seconds Ski for Distance

Rest 2 minutes

Rest 3 minutes

B) 3 Sets:

8-10 Toe to Ring

10-14 Wt. Sit Up

12-16 Sit Up

90 Seconds Row For Distance

Rest 2 minutes

Rest 3 minutes

C) For Time

40 Double Push Up Burpee with jump to 6″ target