Surge Elite Performance & Fitness – Muscle
Tempo Thruster/Ski
5 Sets:
Tempo Thruster @ 20×1 x5 (Building)
Rest 20 Seconds
1 Minute Ski for distance
Rest 2 Minutes
*Weight can be taken from rack. Goal is to increase weight and distance each set
Posterior/Midline
3 Sets:
Barbell Hip Thrusts x 10-12
Single Leg RDL @31×1 x 6-8 each
Plank hold on elbows x 30-45 Seconds
Metcon (AMRAP – Rounds and Reps)
With a Partner Perform:
A) AMRAP in 3 Minutes
8 Barbell Curl
20 yard Gun Walk with Plate
Rest 1 Minute
B) AMRAP in 3 Minutes
12 Banded Triceps extension
10 yard Crab Walk