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Nefarious Fitness and Performance – NF METCON

Warm-up

Warm-up (No Measure)

1:00 Cardio Choice

INTO…

AMRAP x 5 MINUTES

4/4 Turkish Sit Ups

3/3 SA OH Alt. Lunges

2 Push Up to Downward Dog

INTO…

1:00 Cardio Choice

Extended Warm-up

Metcon (No Measure)

3 SETS

10/10 Banded Pallof Press

10/10 Plate Around the Worlds

-Rest As Needed b/t Sets-

(No Measure)

Workout

Metcon (No Measure)

3 SETS FOR QUALITY

2/2 DB or KB Turkish Get Ups

1:00 DBL DB or KB Front Rack Hold

20 Alt. DB or KB Horn Taps

1:00 Weighted Wall Sit*

2:00 EZ Cardio**

*Option to hold KB or DB in Goblet Position or on Lap.

**Nasal Breathing Only

-No Additional Rest b/t Sets-

(No Measure)