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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