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Nefarious Fitness and Performance – NFX

Whakamahana – Warm up

Warm-up (No Measure)

1 ROUND (8:00 CAP)

200m Run

10 Alt. Bird Dogs

10 Tuck-Ups

10 Scap Pull-Ups

Into…

2 ROUNDS

200m Run

8 Alt. DB No Push-Up Renegade Row

:30 DB Tuck Hold

8 Up-Downs

8 Kip Swings*

*Option for Kipping Knee Raise in Round 2

Mahi Tahi – Team Workout

Metcon (AMRAP – Rounds and Reps)

IN TEAMS OF 2…

ON A 20:00 RUNNING CLOCK…

800m Run*

100 Toes to Bar

Immediately Into…

AMRAP in Remaining Time Of…

12 Alt. DB No Push-Up Renegade Rows (22.5/15)|(15/10)**

6 Up-Downs Over DBs

*P1 & P2 will run together and then split the Toes to Bar. P1 works while P2 rests.

**P1 completes 1 full round while P2 Hold a Weighted Tuck Hold. Weight can be a DB/ SB/ or KB. Once P1 finished a full round partners switch.

(Score is Rounds + Reps))

I Muri Iho – Post Workout Strength

Metcon (No Measure)

3 SETS

20 DB Shrugs

15 Single DB Pull-Over

20 Bent Over Reverse Flyes

-Rest As Needed b/t Sets-

(No Measure)