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Nefarious Fitness and Performance – NF METCON

Warm-up

Warm-up (No Measure)

1 ROUND

30 Mountain Climbers

10 Alt. Groiners

5 Squat Therapy reps*

:10 hang from the Pull-Up bar

*For Squat Therapy, stand in front of a wall and squat down to a med ball. Try to keep heels down and arms off the wall. Start with an easy rep then move closer. If the squat can not be achieved…simply move back further from the wall.

Into…

1 ROUND

30 Alt. Shoulder Taps

10 Sumo Stance Good Mornings

5 Squat Therapy reps closer to the wall

10 Scap Pull-Ups

Strength

Metcon (No Measure)

3 SETS

12/12 Supported Single Arm DB Bent Over Row

12 DB Pull Over

Max Single DB Skull Crushers*

*Goal: 15-25 Reps

-Rest as Needed b/t Sets-

(No Measure)

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 5 MINUTES

15 Air Squats

10 Sit-Ups

-Rest 1:00-

3 ROUNDS FOR TIME

10 Strict Pull-Up or Ring Row

15 Hand Release Push-Up

20 Alt. DB Slides (Athlete Choice, Moderate)

-Rest 1:00-

AMRAP x 5 MINUTES

15 Air Squats

10 Sit-Ups

(Score is Total Rounds + Reps)

KG SB: (15/10)|(10/5)