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Nefarious Fitness and Performance – NFX

Warm-up

Warm-up (No Measure)

2:00 Bike/Row @ Easy Pace

Into…

EMOM x 4 MINUTES

MIN 1 – 12 Samson Lunges + Max Step-Ups

MIN 2 – 6 Inchworms & Push-Up + Max Alt. Shoulder Taps

Into…

EMOM x 4 MINUTES

MIN 1 – 12 Cossack Squats + Max Straight Leg Sit-Ups

MIN 2 – 12 Slow Tuck-Ups + Max Tuck Hold

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 22 MINUTES

1200/1000m Bike or 500/400m Row

30 Sit-Ups

20 Alt. Lateral Box Step-Overs (24/20)

100m KB or DB Carry (Athlete Choice, Light-Mod)*

*Carry Options:

Filly Carry

Farmer Carry

Front Rack Carry

Mixed Grip Carry

(Score is Rounds + Reps)

Optional Cool Down

Warm-up (No Measure)

FOR RECOVERY

2:00 Foam Roll Lats

3:00 Foam Roll Quads/ Hamstrings

1:00 Rebound Pose

(No Measure)