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Nefarious Fitness and Performance – NF METCON

Warm-up

Warm-up (No Measure)

2 ROUNDS

6 Alt. 90-90 Hip Rotations

:30 Wall Sit

6 Scap Pull-Ups

:30 Bottom of Squat Hold

6 Alt. Reverse Lunges

Into …

2 ROUNDS

100m Run

:15/:15 Single Leg Balance

10 Alt. Deadbugs

10 Alt. Bird Dogs

Strength

Metcon (Weight)

3 SETS

5 Back Rack Lunge-Lunge-Squat*

5/5 Single Leg RDL (No Weight)

10 Tuck-Ups

-Rest 1:00 b/t Sets-

*Start Light and Build to a Moderate Weight

(Score is Weight)

Workout

“GO GET ‘EM, TIGER” (AMRAP – Reps)

4 SETS

ON A 3:00 RUNNING CLOCK…

6 Back Squats (165/115)|(125/85)

10 Toes to Bar

Max Wall Balls in Remaining Time (20/14)|(14/10)

-Rest 1:00 b/t Sets-

(Score is Total Reps of Wall Balls)

KG BB: (75/52.5)|(57/39)

KG WB: (9/6)|(6/5)
NOTE: Throwback week! This is a NEW remix of SABERTOOTH last seen 8/19/20.