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Muscle: Monday, October 8, 2018

8
Oct

Muscle: Monday, October 8, 2018

CrossFit Surge – Muscle

DB Incline Press

3 Sets:

DB Incline Press x 12-15

*1st 2 sets cut short reps 2-3 from failure, last set perform max reps

Banded Bent Over Row x 10-15 (Stand on band, hold loops and perform rows)

Elbow on Knee DB External Rotation x 8-10 each

Press

3 Sets:

Bradford Press x 4

Barbell Shoulder Press x 4

DB Hammer Curl to L-Lateral Raise to Eccentric Lower x 6-8

Metcon (Time)

3 Sets:

15 KB Swings

12 Plank Up Downs (6/6)

4 Diamond Push Ups

4 Normal Push Ups

4 Wide Push Ups

12 Supine Rows

Rest 2 Minutes

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