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Nefarious Fitness and Performance – NFX

Warm-up

Warm-up (No Measure)

TABATA (:20 ON/:10 OFF)

Cal Bike/Row*

Into…

AMRAP x 4:00

4 Push-Up to Pike

6 DB Strict Press

4/4 Lunge**

20 Russian Twists

*Increasing paces on the Bike/Row ea RD.

**Option for DB Lunges on 2nd RD and beyond.

Workout

Metcon (No Measure)

EMOM x 25 MINUTES

MIN 1 – 14-20 Alt DB Goblet Lunges (Athlete Choice, Moderate)*

MIN 2 – 7-10 Strict/Kipping Handstand Push-Ups

MIN 3 – 12/10 Cal Bike or 15/12 Cal Row

MIN 4 – :50 Plank Hold (Athlete Choice)**

MIN 5 – Rest

*Option to complete Lunges without DB.

**Plank Hold Options…

Elbow Plank

Tall Plank

Side (Star) Plank

(No Measure)

Finisher

Metcon (Time)

FOR TIME

20-15-10-15-20

Russian Twists*

Sit-Ups

*1 Rep= R+L.

(Score is Time)