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Nefarious Fitness and Performance – NFX

Hei Mahi – Workout

Warm-up (No Measure)

EMOM x 8 MINUTES

MIN 1 – :45 Bike/Row @ Mod Pace

MIN 2 – 12 Step-Ups + Max Groiners

MIN 3 – :45 Push-Up to Pike

MIN 4 – 12 Slow Med Ball Squats + Max Cat Cows

Hei Mahi – Workout

“STRAIGHT 100.” (Time)

FOR TIME

20/15 Cal Bike or 25/20 Cal Row

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

20 Box Jumps (24/20)

20/15 Cal Bike or 25/20 Cal Row

30 Wall Balls

30 Box Jumps

20/15 Cal Bike or 25/20 Cal Row

50 Wall Balls

50 Box Jumps

20/15 Cal Bike or 25/20 Cal Row

(Score is Time)

I Muri Iho – Post Workout Strength

Metcon (No Measure)

3 SETS

:30 Hollow Body Hold

8/8 Box Piked Around the World Steps

:30 Wall or Free Standing HS Hold

-Rest As Needed b/t Sets-

(No Measure)