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Nefarious Fitness and Performance – NFX

Whakamahana – Warm up

Warm-up (No Measure)

3 ROUNDS

10m Bear Crawl (5m/5m)

10 Slam Ball Deadlifts

10 Scap Push-Up

5 Inchworm + Push-Up

:20 V-Tuck Hold

Into…

2-3 ROUNDS (Time Permitting)

5 Slow Push-Ups

20 Russian Twists

10 Slam Balls

10 Up-Downs

Hei Mahi – Workout

Metcon (AMRAP – Reps)

8 ROUNDS (:20 ON/ :10 OFF)

MOVT 1 – Slam Balls (15/10)

MOVT 2 – Push-Ups

MOVT 3 – Plate Russian Twists

MOVT 4 – Up-Downs

1 ROUND = MOVT 1 to MOVT 4.

-No Additional Rest b/t Sets-

(Score is Total Reps)

Whakamakaka – Cool Down

Warm-up (No Measure)

FOR RECOVERY

ON A 3:00 RUNNING CLOCK…

Perform mobility/ foam rolling on the upper body.

-Into-

ON A 3:00 RUNNING CLOCK…

Perform mobility/ foam rolling on the lower body.

(No Measure)