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)