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Nefarious Fitness and Performance – SPORTS TRAINING

Warm-up

Strength

Power Cleans (No Measure)

2 – 2 – 2 – 2 – 2

Sets every 3 Mins
Between Sets – 1 Min Weighted Planks

Conditioning

Warm-up (No Measure)

FOR TIME

1000m Run (60% Effort)

3 Min Rest

800m Run (70% Effort

2 Min Rest

600m Run (80% Effort)

2 Min Rest

400m Run (90% Effort)

1 Min Rest

200m Run (100% Effort)