Surge Elite Performance & Fitness – Muscle

Metcon (Distance)

4 Rds:

5 Hang Muscle Snatch (Building)

Rest 20 Seconds

Row 90 Seconds For Distance

Rest 2 Minutes

Push/Pull

3 Sets:

Stationary Dip @ 21×1 x 7-10

Rest 20 Seconds

35 Seconds Single Arm DB Bent Over Row (Right, use bench)

Rest 20 Seconds

35 Seconds Single Arm DB Bent Over Row (Left, use bench)

Rest 2 Minutes

Metcon (Time)

4 Sets:

6 DB Shoulder Press

18 Wall Ball

30-45 Seconds Plank Hold on Rings

Rest 2 Minutes