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Nefarious Fitness and Performance – NFX

Warm-up

Warm-up (No Measure)

2 ROUNDS

20 On-The-Spot High Knees

12 KB Deadlift

20 On-The-Spot Butt Kickers

10 Scap Push-Ups

Into…

AMRAP x 4 MINUTES

6/6 Single Arm Russian KB Swings

6 Burpees

100m Run

Strength

Bench Press (ON A 20:00 RUNNING CLOCK… Build to a Heavy 1-Rep)

(Score is Weight)

Week 1 of 9

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 12 MINUTES

10 Russian KB Swing (32/24)|(24/16)

15 Sit-Ups

100m Run

(Score is Rounds + Reps)