Surge Elite Performance & Fitness – Surge Muscle

Metcon (Time)

A) 1 Sets:

Bent Over YTW Raise x 6 each

Prone Banded Hip Abduction x 12-15 (https://www.youtube.com/watch?v=0MBf7q-ksRw)

Single Arm DB Upright Row x 6

Side Lying Hip Adduction x 15 each

Wrist Banded Shoulder Press x 10

B1) 4 Sets

Bench Press x 3-3-3-Max Reps (3+)

B2) 4 Sets

1 1/4 Low Incline Single Arm DB Incline Press x 8 ea

B3) 4 Sets

Banded Face Pulls x 15-20

C1) 3 Sets

Prone Supinated Grip Flat Bench Barbell Row with 2 sec pause at bench x 5 (Heavy)

C2) 3 Sets

1 1/4 Single Arm DB Bent Over Row x 6 each (Perform full + 1/4)

C3) 3 Sets

1 1/4 Cross Banded T’s (Reverse Fly’s, 1/4 at top) x 12-16

D) AMRAP in 15 Minutes:

10 Pull Ups

15 Push Ups

10 Supine Rows

10 KB Swings

20 Double Unders

Rest 1 minute