Spark CrossFit – Surge Bootcamp

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Metcon (AMRAP – Reps)

6 Minute EMOM

30s On/30s @ Recovery Pace

Assault Bike

Then-

3 Rounds

1 Min Goblet Squat

1 Min Russian Swings

1 Min Suit Case Dead Lifts

1 Min Bike

Then- w a partner:

3 sets

10 ea. 1 arm bent row

10 Tri Cep extensions

3 sets Abs

Leg Throw Downs

Ball twist/sit ups