Sweat: Friday, April 20, 2018


Sweat: Friday, April 20, 2018

Surge Elite Performance & Fitness – SWEAT

Metcon (AMRAP – Rounds)

EMOM x 15 Minutes

5 Bent Over DB Row

4 Burpee DB Deadlift (Perform burpee holding DB’s)

20 plate hops

*Use the first several rounds to gauge reps, should finish around 30-35 Seconds. If it takes you longer scale reps. If you don’t finish the round in time, finish the round and rest the remainder of the next round. Score is number of rounds completed in 15 Minutes.


3 Sets:

Prone YTW Iso Hold x 15-20 Seconds Each

Heels on Medball Hip Thrusts x 10-15

Medball Russian Twist x 20