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Nefarious Fitness and Performance – NFX

Whakamahana – Warm up

Warm-up (No Measure)

1 ROUND

1:00 Bike/Row (Light)

20 Mountain Climbers

10 Scap Pull-Ups

10 Slow Shoulder Taps

6/6 Split Squats

1 ROUND

:45 Bike/Row (Moderate)

10 Frog Jumps

8 Wide Grip Scap Pull-Ups

8 Lunges

6 Knee Push-Up Negatives (:03 Descent)

1 ROUND

:30 Bike/Row (Hard)

8 Up-Downs

6 Kip Swings

6 Walking Lunges

4 Hand Release Push-Ups

Hei Mahi – Workout

Metcon (AMRAP – Rounds and Reps)

IN TEAMS OF 2…

AMRAP x 25 MINUTES*

20 Pull-ups or KB Swings

30/24 Cal Bike or 40/30 Cal ROw

40 Hand Release Push-Ups

50 Synchro Lunges

60 Up-Downs

*P1 works while P2 rests. The Lunges are completed together. Split work as needed.

(Score is Rounds + Reps )

Whakaotioti – Finisher

Metcon (No Measure)

7 SETS (:20 ON/ :10 OFF)

MOVT 1 – Tuck Hold

MOVT 2 – Sit-Ups

*1 SET = MOVT 1 + MOVT 2.

(No Measure)