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)