Muscle: Wednesday, July 25, 2018

Surge Elite Performance & Fitness – Muscle

Back Squat Cluster

4 Sets:

Back Squat @31×1 x 2.2 (Rack the bar rest 15 seconds between 2’s)

Bulgarian Split Squat/Strict Pronated Grip Pull Up

3 Sets:

Bulgarian Split Squat @30×1 x 6-8 each

Strict Pronated Grip Pull Ups x 30 seconds AMRAP

Pull/Push

3 Sets:

Single Arm DB Cross Body RDL @3111 x 4-5 each

Seated Single Arm Arnold Press @2112 x 6-8

Metcon (No Measure)

12 Minutes Continuous Movement

10 yard Seated Sled Face Pull

10 yard Bear Crawl Dual DB Push 50/35

10 Supine Ring Row

10 Toe to Ring

20 yard Overhead DB Carry