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Nefarious Fitness and Performance – NFX

Rāwekeweke – Functional Strength

Metcon (Checkmark)

3 SETS

8-12 DB Front Squats (Mod/Mod-Light)

8-12 Alt. Farmers Curtsy Lunge (Mod/Mod-Light)

-Rest as Needed b/t Sets-

Waihanga Tinana – Body Building

Metcon (Checkmark)

1.) 2 SETS

10/10 DB Bulgarian Split Squat (Mod-Light)

1:00 Wall Sit

FOCUS: Quads

2.) 2 SETS

30 Banded Hamstring Curls

1:00/1:00 Single Leg Glute Bridge Hold

FOCUS: Hammies

3.) 2 SETS

30 Russian KB Swing (Mod-Light)

1:00/1:00 Elbow Side Plank

FOCUS: Abs / Posterior

Hei Mahi – Workout

Metcon (Checkmark)

Tabata Rāpare

5 SETS (:30 On / :15 Off)

MOVT 1 – Air Squats

MOVT 2 – Burpees

MOVT 3 – Box Jumps

MOVT 4 – Push-Ups

-Rest 1:00 b/t Sets-