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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 – NF METCON

Warm-up

Warm-up (No Measure)

2 ROUNDS

100m Run

10 Good Mornings (option to use a band)

5 Scap Pull-Ups into… 5 Kip Swings

10 Slam Ball Ground to Overhead

Into ..

1 ROUND

10 Slam Balls

20 Glute Bridge-Ups

10 Slam Balls

Extended Warm-up

Metcon (No Measure)

3 SETS FOR QUALITY

10 Slow Barbell RDL*

Immediately into …

15 Slow Barbell Hip Thrusts

*Use empty barbell.

(No Measure)

Workout

Metcon (Time)

FOR TIME

3-6-9-12-15-12-9-6-3

Toes to Bar

Slam Balls (30/20)|(20/10)

Deadlifts (205/145)|(145/100)

(Score is Time)

KG BB: (90/65)|(65/45)

KG SB: (15/10)|(10/5)