fbpx

Nefarious Fitness and Performance – NFX

Whakamahana – Warm up

Warm-up (No Measure)

2 ROUNDS

200m Run @ Mod Pace

10/10 Leg Swings

10 Scap Pull-Ups

:30 Hollow Hold

Into…

2 ROUNDS

100m Run @ Hard Pace

10 Straight Leg Sit-Ups

10 Banded Pull Aparts

10 Banded Face Pulls

Whirikoka – Strength

Metcon (No Measure)

3 ROUNDS

12-15 Stick Banded Lat Push-Downs

5-7 Wide Grip Pull-Ups

-Rest As Needed b/t Sets-

(No Measure)

Hei Mahi – Workout

Metcon (1 Rounds for time)

3 ROUNDS EVERY 8:00 MINUTES…

400m Run

30 Weighted Sit-Ups*

20 Pull-Ups

400m Run

-Rest the Remainder of the Round-

*Hold DB (Athlete Choice, Moderate) in Goblet Position against chest.

(Score is Slowest Set for Time)