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Nefarious Fitness and Performance – NFX

Warm-up

Warm-up (No Measure)

2 SETS (8:00 CAP)

10 Alt. Groiners

15 Wall Ball Front Squats

10 Scap Pull-Ups

1:00 Cal Bike

Into…

2 SETS

10 Alt. Cossack Squats

15 Wall Ball Push Press

10 Ring Rows

1:00 Cal Bike

Hei Mahi – Workout

“NEFARIOUS MID WINTER THROWDOWN WORKOUT 22.1” (AMRAP – Rounds and Reps)

AMRAP x 18 MINUTES

22 Wall Balls (9/6)|(6/4)

22 Pull-Ups

22/16 Cal Bike or 30/22 Cal Row

(Score is Rounds + Reps)
NOTE: New Benchmark

“NEFARIOUS MID WINTER THROWDOWN WORKOUT 22.1 ADJUSTED” (AMRAP – Rounds and Reps)

AMRAP x 18 MINUTES

22 Wall Ball (6/4)

22 Ring Rows

22/16 Cal Bike or 30/22 Cal Row

(Score is Rounds + Reps)

Whakaotioti – Finisher

Metcon (No Measure)

3 SETS

1:00 Ring Body Saw

-Immediately Into-

1:00 Max Plank Wall Ball Taps

-Rest 2:00 b/t Sets-

(No Measure)