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Nefarious Fitness and Performance – NFX

Warm-up

Warm-up (No Measure)

EMOM x 8 MINUTES (:45 ON / :15 OFF)

MIN 1 – Box Step-ups → Box Jumps

MIN 2 – Alt. DB Strict Press → Pike Push-ups

MIN 3 – Alt. DB Around the World → Up-Downs

MIN 4 – HS Hold

*The arrow means option to switch movement in the second round of warm-up

Workout

Metcon (Time)

FOR TIME

60 Up-Down Box Jumps (24/20)

30 HSPU

30 Up-Down Box Jumps

15 HSPU

(Score is Time)

HSPU Option 1: Pike Push-Ups

HSPU Option 2: DB Strict Press

Finisher

Metcon (No Measure)

6 ROUNDS (:20 ON/ :10 OFF)

MOVT 1 – Hollow Body Rocks

MOVT 2 – Russian Twists

1 SET = MOVT 1 + MOVT 2.

(No Measure)