Surge Elite Performance & Fitness – Muscle

Metcon (4 Rounds for distance)

4 Sets:

Barbell Thruster x 5 (From Rack, Building)

Rest 15 Seconds

Landmine Squat @20×1 x 15

Rest 15 Seconds

90 Seconds Ski For Distance

Rest 2 Minutes

Metcon (Weight)

3 Sets:

10 Double KB Deadlift

10 Supine Ring Row

10 Double Russian KB Swing

10 Toe to Ring

10 Double KB Suitcase Back foot elevated split squat (each)

Rest 2:30

Bi/Tri

A) AMRAP in 3:30

10 Banded Biceps Curls

5 DB Alternated Hammer + Supinated Biceps Curls (1/1 = 1 rep)

Rest 90 Seconds

B) AMRAP in 3:30

10 Banded Tricep Push Downs

5-8 Laying DB Rolling Tricep Extensions