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Nefarious Fitness and Performance – NF METCON

Warm-up

Warm-up (No Measure)

4 ROUNDS EACH (:20 ON / :10 OFF)

TABATA 1 – Good Mornings

TABATA 2 – KB Deadlifts

TABATA 3 – SA Russian KBS

TABATA 4 – Plank Hold/Rotations

Strength

Metcon (No Measure)

3 SETS

10/10 SA KB Upright Row

15 Banded Hamstring Curls*

20 Seated Banded Rows

*Perform in prone position.

-Rest As Needed b/t Sets-

(No Measure)

Workout

Metcon (AMRAP – Reps)

“TABATA”

8 ROUNDS EACH (:20 ON / :10 OFF)

TABATA 1 – KB Sumo Deadlift High Pull (53/35)|(35/26)

TABATA 2 – Crossbody Mountain Climbers*

TABATA 3 – Russian KB Swings

TABATA 4 – Alt. KB Horn Taps**

*1 Rep = L+R

**1 Rep = L+R. Perform in plank position. KB should be arms length reach away from athlete.

-No Additional Rest b/t Tabatas-

(Score is Total Reps)

KG KB: (24/16)|(16/12)