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Nefarious Fitness and Performance – NF METCON

Warm-up

Warm-up (No Measure)

1-2 ROUNDS (PRE-RUN PREP)

5/5 Leg Swings (forward + back)

:30 High Knees

5/5 Leg Swings (side + side)

:30 Butt Kickers

INTO …

2 ROUNDS

200m Run

5/5 Single Arm DB Seated Strict Press

1:00 Row

5/5 Moose Antlers

Strength

Metcon (Weight)

3 SETS

8 Barbell Z-Press

Immediately into …

12 DB Floor Pull Overs*

*Option to use bench.

-Rest 1:30 b/t Sets-

(Score is Weight for Z-Press)

Workout

Metcon (1 Rounds for distance)

EMOM x 16 MINUTES

MIN 1 – 200m Run

MIN 2 – 5 Strict Press + 10 Push Press (95/65)|(65/45)

MIN 3 – Max Distance Row

MIN 4 – Rest

(Score is Lowest Meters)

KG BB: (42.5/30)|(30/20)