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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