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Nefarious Fitness and Performance – NF METCON

Warm-up

Warm-up (No Measure)

AMRAP x 4 MINUTES

:30 Bike (increase pace every round)

10 Alt. Sampson Lunges

10 Alt. SLOW Crossbody Mountain Climbers

Into …

2 ROUNDS

:30 Bottom of Squat Hold

10 Alt. Lunges*

10 Arm Haulers

*2nd Round: 10 Alt. Back Rack Lunges w/Empty Barbell

Strength

Metcon (Weight)

3 SETS

Reps of Back Squats*

12/12 Single Leg Glute Bridge-Ups

12 DBL Leg Glute Bridge-Ups

Back Squat Reps…

Set 1 = 12

Set = 9

Set = 6

*Mod-Light Weight for all sets…build slightly in each set. Perform for quality, not for weight.

-Rest as Needed b/t Sets-

(Score is Weight)

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 14 MINUTES*

12/10 Cal Bike

12 Alt. Back Rack Lunges (135/95)|(95/65)

12 Sit-Ups

*Every 2:00, including 0;00, perform 40 Crossbody Mountain Climbers

(Score is Total Rounds + Reps)

KG BB: (60/42.5)|(42.5/30)