Surge Elite Performance & Fitness – Muscle

Push

3 Sets:

3 Position Bench x 6-8 each (Wide Grip, Neutral, Close Grip)

Elbow on Knee DB External Rotations @1111 x 8-10 each

*For bench perform 6-8 reps with wide grip rack bar, move hand to neutral grip perform 6-8 reps rack then rack bar, perform 6-8 rep with close grip (hands directly over shoulders). Goal is to build to heaviest weight you can perform full set unbroken. Start @ 50-60% of 1RM)

Pull

3 Sets:

Prone on Bench DB Row Isometric hold at hip x 30-45 Seconds

Prone on Bench DB Row x 15-20

Prone on Bench DB Lateral Raise x 12-15

Metcon (3 Rounds for reps)

3 Sets For Reps:

1 Minute KB Swing 70/55

1 Minute Burpee

1 Minute (Pull Ups, Dips, Push Ups)

Rest 2 Minutes

Rd 1 = Pull Ups

Rd 2 = Dips

Rd 3 = Push Ups