Surge Elite Performance & Fitness – Surge Muscle

Metcon (No Measure)

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 8

Side Lying Hip Adduction x 15 each

Wrist Banded Shoulder Press x 10

Shoulder Elevated Single Leg Glute Thrust x 8-10 each

A1) 4 Sets:

Close Grip Bench Press @ 30×1 x 8-6-4-2

*Set grip shoulder width apart. Laying on the bench extend arm straight inline with your shoulders, place hands in that position.

A2) 4 Sets:

Prone Flat Bench Row @21×1 x 3.3.3 (Rest 10 seconds between 3’s)

B1) 3 Sets:

Single Arm DB/KB Overhead Carry + Single Arm DB Shoulder Press x 75 ft. + 15 each (Overhead carry 25 ft + 5 Shoulder Press x 3)

B2) 3 Sets:

Supine Ring Face Pull or Seated Sled Drag Face Pulls x 7-10

B3) 3 Sets:

Side Plank Banded Row x 10-15 each

C) 4 Sets:

6 Dips

6 Strict Pull Ups

12 Close Grip Medball Push Ups

12 DB/Barbell Bent Over Row

24 Banded Triceps Extensions

24 Banded Curls

Rest 2 Minutes