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Announcements

Punga Celebration
Friday 24 June
We will be having one class at 10am to 11am. After this class we will put on a pancake breakfast to come together, reflect on the year thats been and set some new goals for the the year ahead.

More info will be posted in our Team page

Nefarious Fitness and Performance – NFX

Warm-up

Warm-up (No Measure)

200m Run

Into…

2 ROUNDS

12 Banded Pull Aparts

10 Scap Pull-Ups

8 BB Good Mornings

Into…

100m Run

1-2 ROUNDS (Time Permitting)

10 Banded Face Pulls

8 Kip Swings

6 BB Deadlifts

Extended Warm-up

Metcon (No Measure)

3 SETS*

5-7 TNG Deadlifts**

-Rest :30-

2-3 Kip Swings

+

2-3 Chest to Bar Pull-Ups

*1 SET = Deadlifts + all Pulling Movements.

**Start Light and end Moderate. Reps must be Touch and Go.

-Rest As Needed b/t Sets-

(No Measure)

Workout

RIPCORD (Time)

4 ROUNDS FOR TIME

15 C2B Pull-ups

15 Deadlift (80/60)|(60/40)

400m Run

Optional Finisher

Metcon (No Measure)

4 SETS

20 Hollow Body Rocks

1:00 Side Plank*

-Rest 1:00 b/t Sets-

*Alt. Sides each Set.

(No Measure)