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Nefarious Fitness and Performance – NFX

Warm-up

Warm-up (No Measure)

EVERY 2:00 x 2 ROUNDS

:30 Bike/Row @ MOD

12 Quad Heel Taps

8 Barbell Strict Press

Max Plank to Pike

Into….

EVERY 2:00 x 2 ROUNDS

:30 Bike/Row @ HARD

12 Slow Alt. Shoulder Taps

8 Barbell Push Press

Max Flag Pole Stretch*

Strength

Push Jerk (Moderate 5-Rep)

ON A 12:00 RUNNING CLOCK…

Build to a Moderate 5-Rep

(Score is Weight)

Workout

Metcon (1 Rounds for reps)

5 ROUNDS

25/20 Cal Bike or 30/25 Cal Row

Immediately into…

Max Unbroken Push Jerks*

*Use 75% of 5-Rep from the Strength component. Goal is at least 8-12+ reps.

-Rest 1:30 b/t Sets-

(Score is Lowest Reps)