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Nefarious Fitness and Performance – NF METCON

Warm-up

Warm-up (No Measure)

EMOM x 6 MINUTES

MIN 1 – 100m Run + Max Plate Ground To Overhead

MIN 2 – 150m/125m Row + Max Cossack Squats

MIN 3 – 8/6 Cal Bike + Max Alternating Lunges

Strength

Metcon (No Measure)

3 SETS

5/5 Plate Around the World

:45/:45 Single Arm Plate Waiter Carry

20 Banded Lat Push Downs

-Rest as Needed b/t Sets-

(No Measure)

Workout

“CARDIO H-E-DOUBLE HOCKEY STICKS” (Time)

FOR TIME

50 Plate Overhead Alt. Lunges (45/35)

1000m Row

50 Plate Bear Hug Alt. Lunges

800m Run

50 Plate Overhead Alt. Lunges

50/40 Cal Bike

50 Plate Bear Hug Alt. Lunges

(Score is Time)
NOTE: Throwback week! This is a NEW remix of CARDIO HEAVEN last seen 11/18/19.