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Nefarious Fitness and Performance – NF METCON

Warm-up

Warm-up (No Measure)

AMRAP x 4-5 MINUTES

100m Run

10 Good Mornings

5 Scap Pull-Ups + 5 Kip Swings

10 Tuck-Ups

10 Walking Lunges

Into…

2 ROUNDS

:20 Glute Bridge-Ups

:20 V-Ups

:20 Barbell Deadlifts

Extended Warm-up

Metcon (No Measure)

2 SETS

10 Deadlifts*

8 Hollow Rocks

6 Kipping Knee Raises

*Set 1 = Moderate

Set 2 = Moderate+

-Rest as Needed b/t Sets-

(No Measure)

Workout

“PYRAMID SCHEME” (Time)

FOR TIME

200m Run

20 Deadlift (225/155)|(155/105)

20 Toes to Bar

400m Run

40 Push-Ups

40 Alt. Walking Lunges

800m Run

40 Alt. Walking Lunges

40 Push-Ups

400m Run

20 Toes to Bar

20 Deadlifts

200m Run

(Score is Time)

KG BB: (100/70)|(70/47.5)