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Nefarious Fitness and Performance – NFX

Whakamahana – Warm up

Warm-up (No Measure)

LINE DRILLS

100m Run (EZ Pace)

20m Walking Samson Stretch

20m High Knees

20m Walking Staggered Stance Good Mornings

20m Butt Kickers

20m Hurdler Walks

20m Bunny Hops

100m Run (EZ Pace)

Into…

2 ROUNDS

8 Alt. DB Goblet Lunges

5/5 Ankle Rotations (Clockwise/ Counter Clockwise)

8 Step-Ups

10 Alt. Cossack Squats

Hei Mahi – Workout

Metcon (Time)

FOR TIME

200m Run

40 Box Jumps (24/20)

600m Run

80 Alt. DB Goblet Box Step-Overs (22.5/15)|(15/10)

600m Run

40 Box Jumps

200m Run

(Score is Time)

I Muri Iho – Post Workout Strength

Metcon (No Measure)

EMOM x 8 MINUTES

MIN 1 – :40 Alt. Seated Arnold Presses

MIN 2 – :40 DBL DB OH Hold*

*Stand for DBL DB Hold.

(No Measure)