Nefarious Fitness and Performance – SPORTS TRAINING
Warm-up
Strength
Bench (No Measure)
4 – 2 – 2 – 2
Your 1st set of 2 is the weight you did on your last session w/ Bench
In Between Sets: Max Weight Pull-ups
Conditioning
AMRAP x 13 MINUTES (No Measure)
12 Back Rack Reverse Lunges* (40)
400m Run
After each round, increase the reps by 4. 12-16-20-24-28 etc