Nefarious Fitness and Performance – NFX
Warm-up
Warm-up (No Measure)
200m Run
Into…
10m High Kicks
10m Quad Pull
10m Ankle Roll Outs
10m High Knees
10m Butt Kicks
Into…
2 SETS ON A 2:00 CLOCK…
100m Run
7 Lunge + Lunge + Air Squat
Max Alt. Groiners in Remaining Time
Workout
“TANE MAHUTA” (4 Rounds for time)
4 SETS
ON A 7:00 CLOCK…
800m Run
10 Alt. DB Farmer’s Lunges (22.5/15)|(15/10)*
10 TTB*
Rest with Time Remaining…
-No Additional Rest b/t Sets-
*Add 5 Reps each set.
(Score is Each Set for Time)
Optional Finisher
Metcon (Time)
FOR TIME
20-15-10-15-20
Plate GTOH (20/10)
Straight Leg Sit-Ups
(Score is Time)