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Nefarious Fitness and Performance – NF METCON

Warm-up

Warm-up (No Measure)

2 ROUNDS

100m Run

10 Alt. Samson Lunges

5 Bodyweight Good Mornings

INTO …

2 ROUNDS

100m Run

10 Alternating Forward Lunges

5/5 SL RDL

INTO …

1 ROUND

5 Inch Worms

10 Alt. Plank Rotations

Strength

Metcon (No Measure)

3 SETS*

8/8 KB Goblet Curtsy Lunges

Immediately into …

5/5 Single Leg KB RDL

*All sets light to moderate.

-Rest 1:30 b/t Sets-

(No Measure)

Workout

Metcon (Time)

FOR TIME

800m Run

16/16 KB Goblet Forward Lunges (70/53)|(53/35)

50 Alt. KB Horn Taps

400m Run

14/14 KB Goblet Forward Lunges

50 Alt. KB Horn Taps

200m Run

12/12 KB Goblet Forward Lunges

50 Alt. KB Horn Taps

(Score is Time)

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