Nefarious Fitness and Performance – NFX
Rāwekeweke – Functional Strength
Metcon (Weight)
FOR QUALITY
10-9-8-7-6-5-4-3-2-1
Strict Pull-Up or Banded Pull-up
Bench Press
TIME: 20min
Waihanga Tinana – Body Building
Metcon (No Measure)
1.) 2-3 ROUNDS
10/10 Narrow Stance DB Farmer Split Squat
10/10 Plate Around the Worlds
10 Plate Front Raises
-Rest as Needed b/t Sets-
2.) 2-3 ROUNDS
15 KB Curl (Mod)
15 Push-Ups
1:00 KB Gun Hold
-Rest as Needed b/t Sets-
TIME: 12-14min
Hei Mahi – Workout
Metcon (No Measure)
Throttle Thursday
ON A 18:00 RUNNING CLOCK…
2:00 Mod-Hard Bike or Row*
Into…
1:00 EZ Bike or Row*
*Pick a pace for both that you think you can sustain for the full 18min clock and HOLD THAT THROTTLE DOWN