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Nefarious Fitness and Performance – NF METCON

Warm-up

Warm-up (No Measure)

AMRAP x 3 MINUTES

15 Row Strokes (Back/Arms Only)

10 Scap Pull Ups

5 Push Up to Downward Dog

Into…

AMRAP x 3 MINUTES

15 Row Strokes (Full Body)

10 Kipping Swings

5 Up Downs

Strength

Metcon (No Measure)

3 SETS

10 DB Zottman Curls

15/15 Banded Pallof Press

20 Banded Alt. Deadbugs

-Rest as Needed b/t Sets-

(No Measure)

Workout

Metcon (Time)

FOR TIME

50 Up-Downs

500/400m Row

30 Toes to Bar

500/400m Row

20 Toes to Bar

500/400m Row

10 Toes to Bar

500/400m Row

50 Up-Downs

(Score is Time)