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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