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Nefarious Fitness and Performance – NFX

Warm-up

Warm-up (No Measure)

EMOM x 4 MINUTES (:45 ON/ :15 OFF)

MIN 1 – Cal Bike/Row (EZ-MOD)

MIN 2 – Step-Ups

MIN 3 – 3 Inchworms + 3 Jefferson Curls

MIN 4 – Alt. Staggered Stance Good Mornings

Into…

EMOM x 4 MINS (:45 ON/ :15 OFF)

MIN 1 – Cal Bike/Row (MOD-FAST)

MIN 2 – Deadbugs

MIN 3 – Max Box Jumps w/ Step-Down

MIN 4 – Barbell RDL

Strength

Deadlift (1×5 / 1×3 / 1×1+*)

1×5 @ 75%

1×3 @ 85%

1×1+ @ 95%

*Based off of 90% of Heavy 1-Rep

Week 4 of 9

(Score is Weight)

Workout

Metcon (Time)

3 Rounds For Time:

1200m Bike or 500m Row

12 BW Deadlifts

21 Box Jumps

(Score is Time)