Surge Elite Performance & Fitness – ENDURANCE

Endurance

WU/MS: Metcon (No Measure)

WHEN THE CLOCK STRIKES 12

W/U:

50 swim

50 backstroke

50 kick only

50 pull

50 drill of choice

Repeat

M/S:

**No matter how long it takes you, as soon as the clock strikes 12, you’re off the wall. If it strikes as you hit the wall, you get a full minute rest**

All freestyle, if fatigued, breast and back are acceptable as a last resort!

5 x 50 breathe every 3 strokes, moderate pace

5 x 50 fast!

10 x 25 breathe every 3 strokes

10 x 25 ALL OUT!!!

4 x 75 perfect swim (EZ, EZ)

C/D: As you feel

Endurance

BIKE: Metcon (No Measure)

HR Check

20 minute easy bike

EMOM Air Squat OR Jump Knee Tucks