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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)