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Nefarious Fitness and Performance – NFX

Warm-up

Warm-up (No Measure)

2 ROUNDS

:30 Cardio Choice

10 Alt Curtsy Lunges

5/5 Lateral Step-Ups

10 BB RDL

:10/:10 SL Glute Bridge Hold

5 Knee Push-Ups

Workout

Metcon (No Measure)

3 SETS FOR QUALITY

1:30 Row/Bike/Ski*

15 Supinated Barbell Bent Over Rows (Athlete Choice, Moderate)

20 Lateral Box Step-Overs (24/20)

15 Diamond Push-Ups

20 Glute Bridge-Ups**

1:30 Row/Bike/Ski*

-Rest 1:00 b/t Sets-

*Athletes can use the same machine or switch as they go.

**Option to use Band.

(No Measure)

Optional Finisher

Metcon (Time)

FOR TIME

50-40-30-20-10

Sit-Ups

10-20-30-40-50

DB Plank Taps

(Score is Time)