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Nefarious Fitness and Performance – NF METCON

Warm-up

Warm-up (No Measure)

EMOM x 6 MINUTES

MIN 1 – :45 EZ Bike

MIN 2 – :20 Good Mornings + :20 Alt. Reverse Lunges

MIN 3 – :20 Plank Hold + :20 Plank Rotations (alt. Elbows to hands)

MIN 4 – :45 Mod Bike

MIN 5 – :20 Sumo KB Deadlifts + :20 Russian KB Swings

MIN 6 – :20 Tuck Hold + :20 Tuck-Ups

Extended Warm-up

Metcon (No Measure)

2-3 SETS

10/10 Bodyweight Curtsy Lunge

8/8 SA KB Suitcase Deadlift

:45 Tuck Hold

-Rest 1:00 b/t Sets-

(No Measure)

Workout

Metcon (Time)

3 SETS FOR TIME

40/30 Cal BIke

30 Russian KB Swing (70/53)|(53/35)

100m Single Arm KB Suitcase Carry*

1:00 Plank Hold

*Switch Arms as Needed

-Rest 1:00 b/t Sets-

(Score is Total Time)

KG KB: (32/24)|(24/16)