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Nefarious Fitness and Performance – NF METCON

Warm-up

Warm-up (No Measure)

AMRAP x 3 MINUTES

6 Alternating 90/90 Seated Hip Rotations

8 Up Downs

10 Scap Push Ups

Into…

3 SETS

10 Air Squats

8 Plank Shoulder Taps

6 Push Ups to Downward Dog

Strength

Front Squat (Heavy 3-Rep)

ON A 20:00 RUNNING CLOCK…

Build to a Heavy 3-Rep

(Score is Weight)

Week 9 of 9

Workout

Metcon (AMRAP – Rounds and Reps)

3 SETS

AMRAP x 4 MINUTES*

8 Thrusters (95/65)|(65/45)

8 DB No Push-Up Alt. Renegade Rows (35/20)|(20/15)

-Rest :30 b/t Sets-

*Pick Up Where You Left Off.

(Score is Total Rounds + Reps)

KG BB: (42.5/30)|(30/20)

KG DB: (15/10)|(10/7.5)