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Nefarious Fitness and Performance – NF METCON

Warm-up

Warm-up (No Measure)

Play a Game! (5 MIN)

Into…

AMRAP x 8 MINUTES

:30 Cardio Choice

4 Lunge-Lunge-Squats

8 Band Pull Aparts

12 Alt. Dead Bugs

16 Alt. Shoulder Taps

Workout

Metcon (No Measure)

3 SETS FOR QUALITY*

10/10 Single Arm Banded Lat Pushdowns

20 Hollow Rocks

20 Arm Haulers

20 Banded Tricep Pushdowns

20 Alt. Cossack Squats

2:00 Cardio Choice

-1:00 Walking Rest b/t Sets-

*Pre-Murph Prep Day

(No Measure)

Optional Cool Down

Warm-up (No Measure)

FOR RECOVERY

2:00 Foam Rolling

1:00 Couch Stretch/Side

(No Measure)