fbpx

Nefarious Fitness and Performance – NFX

Whakamahana – Warm up

Warm-up (No Measure)

200m Run

Into..

2 ROUNDS

10 Ring Rows

10 Scap Pull-Ups

10 Push-Up to Pike

10 Samson Lunges

Into…

2 ROUNDS

8 Jumping Pull-Ups

8 Small Kip Swings

8 Hand Release Push-Ups

8 Jumping Air Squats

Hei Mahi – Workout

“CINDY-RELLA” (AMRAP – Rounds and Reps)

AMRAP x 6 MINUTES

3 Strict Pull-Ups

6 Feet Elevated Plate Push-Ups

9 Plate Front Squats (Athlete Choice)

-Rest 1:30-

AMRAP x 7 MINUTES

4 Chest to Bar Pull-Ups

8 Hand Release Push-Ups

12 Jumping Air Squats

-Rest 1:30-

AMRAP x 8 MINUTES

5 Pull-Ups

10 Push-Ups

15 Air Squats

(Score is Total Rounds + Reps)