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Nefarious Fitness and Performance – NF METCON

Warm-up

Warm-up (No Measure)

EMOM x 7 MINUTES (:45 ON / :15 OFF)

MIN 1 – Cardio Choice

MIN 2 – Alt. Lunges

MIN 3 – Cardio Choice

MIN 4 – Alt. Side Lunges

MIN 5 – Barbell RDLs

MIN 6 – Box Step-Ups

MIN 7 – Barbell Sumo DL

Strength

Metcon (No Measure)

3 SETS

6 Sumo Deadlifts*

-Rest :30-

20 Banded Good Mornings

-1:00 Rest b/t Sets-

*Build up to workout weight.

(No Measure)

Workout

Metcon (Time)

5 ROUNDS FOR TIME

20 Burpees

8 Sumo Deadlifts (225/155)|(155/105)

10 Strict Pull-Ups

12 Box Jumps (30/24)

(Score is Time)

KG BB: (100/70)|(70/47.5)