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Thursday

Nefarious Fitness and Performance – NFXWarm-upWarm-up (No Measure)1 ROUND 50 Single Unders 10 Stick Pass Thrus 8 Snatch Grip Upright Rows 10 Ring Rows 8 Up-Downs Into… 1-2 ROUNDS (Time Permitting) 25 Double Unders 10 Bootstrappers 10 Snatch Grip Deadlifts 8...

Thursday

Nefarious Fitness and Performance – NF METCONWarm-upWarm-up (No Measure)2 ROUNDS 100m Run 10 Alt. Samson Lunges 5 Bodyweight Good Mornings INTO … 2 ROUNDS 100m Run 10 Alternating Forward Lunges 5/5 SL RDL INTO … 1 ROUND 5 Inch Worms 10 Alt. Plank...

Wednesday

Nefarious Fitness and Performance – NFXWarm-upWarm-up (No Measure)200m Run Into… 10m High Kicks 10m Quad Pull 10m Ankle Roll Outs 10m High Knees 10m Butt Kicks Into… 2 SETS ON A 2:00 CLOCK… 100m Run 7 Lunge + Lunge + Air Squat Max Alt. Groiners in Remaining...

Tuesday

Nefarious Fitness and Performance – NFXWarm-upWarm-up (No Measure)AMRAP x 3 MINUTES 5 Barbell Strict Press 5 Barbell Good Mornings 10 Step-Ups 10 Cat Cows Into… AMRAP x 4 MINUTES 5 Barbell Push Press 5 Barbell RDL 10 Box Jumps 10 Alt. V-UpsStrengthDeadlift...

Tuesday

Nefarious Fitness and Performance – NF METCONWarm-upWarm-up (No Measure)AMRAP x 3 MINUTES 5 Calf Raises + 10 Tall Jump Single Unders 12 Alt. DB Sumo Deadlift 10 SLOW Alt. Plank Shoulder Taps 8 Sit-Ups INTO… 2 ROUNDS 20 Fast Jump Single Unders :20/:20...