Surge Elite Performance & Fitness – Muscle
Metcon (AMRAP – Reps)
EMOM x 10 (5 each)
Minute 1 = 30-45 seconds walk sit
Minute 2 = AMRAP Power clean + Front squat 156/105 (no squat clean, must complete full power clean than front squat. Use a weight you can move effectively for the whole min)
Minute 3 = rest
Lower Push/Pull/midline
4 sets:
15 yard sled push (for load)
20 Banded Good morning
Stir the pot plank hold on medball or stability ball x 20 seconds each direction (https://youtu.be/Hn8U8x04ZAo)
Rest 2 minutes