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 – NF METCON
Warm-up
Warm-up (No Measure)
2 EASY/FLOW ROUNDS
5/5 Moose Antlers
5 Push-Up to Down Dog
10 Alt. Down Dog Toe Taps
5/5 Side Plank Rotations
Into …
2 ROUNDS
:45 Row
5/5 Single Arm DB Strict Press
10 No Push-Up Alt. Renegade Rows @ bodyweight
10 Push-Ups
Strength
Shoulder Press (10-8-6-10-8-6*)
*Start light, build to moderate. Second wave heavier than first.
(Score is Weight)
Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP x 12 MINUTES
200/150 Row
10 DB Push Press (50/35)|(35/20)
8 Alt. No Push-Up Renegade Rows
6 DB Deficit Push-Ups
(Score is Rounds + Reps)
KB DB: (22.5/15)|(15/10)