Nefarious Fitness and Performance – SPORTS TRAINING
Warm-up
Fun Game (No Measure)
Strength
Shoulder Press (No Measure)
5 sets of 3 reps
Between sets
Max distance broad jump
Metcon
16 Min AMRAP in Pairs (No Measure)
400m Row or 400m Run
20 Wall Balls
16 Ring Rows or DB Snatch
Partner 1: Row
Partner 2 Wall Balls
Partner 1: Ring Rows
Partner 2 : Row
Etc, Etc