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Nefarious Fitness and Performance – NF METCON

Warm-up

Warm-up (No Measure)

AMRAP x 3 MINUTES

20 Jumping Jacks

5 Bodyweight Good Mornings

20 Crossbody Mountain Climbers

INTO…

3 ROUNDS

5/5 Single Arm KB/DB Deadlift

:20/:20 Single Arm KB/DB Suitcase Hold*

5 Ring Rows

:20 Tuck Hold

*Change position of hold each round…Suitcase / Front Rack / Overhead

Workout

Metcon (1 Rounds for reps)

EMOM x 16 MINUTES

MIN 1 – 15 DBL KB/DB Farmer Deadlift (Athlete Choice, Heavy)

MIN 2 – :45 KB/DB Hold*

MIN 3&4 – AMRAP of the following** …

6 Push-Ups

6 Tuck-Ups

6 Ring Rows***

*Hold Options …

Farmer

Front Rack

Overhead

Mixed Grip

**Pick up where you left off

***Pull-Ups Optional

(Score is Lowest Rounds + Reps)

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

Post-Workout Strength

Metcon (No Measure)

3 SETS

7/7 Single Arm DB Upright Row (Athlete Choice, Moderate)

-Rest :30-

15 Single DB Floor Press (Athlete Choice, Heavy)

-Rest 1:00 b/t Sets-

(No Measure)