Muscle: Wednesday December 12, 2018

Surge Elite Performance & Fitness – Muscle

Push/pull lower

4 sets

Front foot elevated Barbell Front rack step back Lunge x 4 each

Barbell Hip Thrust x 8-12

Banded Zig Zag walk x 10 yards forward & backward (https://youtu.be/gXRacA1icUM)

Metcon (AMRAP – Rounds and Reps)

In 18 minutes perform:

15 Alternating wall sit db curls (15 each)

1 mile bike

15 Alternating wall sit db curls (15 each)

40 yard sled push (4×10 yards)

In remaining time perform AMRAP

8 DB sit up to overhead press

8 DB hip extension + db row (elevate front of ghd with box or plate so you can keep arms straight as you flex on the hip extensions)

20 seconds plank up/downs (https://youtu.be/UL0YQy4KYZg)