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Nefarious Fitness and Performance – NF METCON

Warm-up

Warm-up (No Measure)

AMRAP x 3 MINUTES

5 Scap Pull-Ups

5 Up-Downs

10 Sit-Ups

5 Slam Ball G2OH

INTO…

AMRAP x 3 MINUTES

5 Kip Swings

5 Burpees

5 Slam Balls

100m Slam Ball Run

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 21 MINUTES*

10 Pull-Ups

12 Burpees

10 Sit-Ups

12 Slam Balls (30/20)|(20/10)

*Every 3:00 not including 0:00, perform a 200m Run.

(Score is Rounds + Reps)

KG SB: (15/10)|(10/5)

Partner Workout Option

Metcon (AMRAP – Rounds and Reps)

IN TEAMS OF 2…

AMRAP x 24 MINUTES*

10 Pull-Ups

12 Burpees

10 Sit-Ups

12 Slam Balls (30/20)|(20/10)

*P1 Runs 400m while P2 does AMRAP. Once P1 returns, they will pick up where P2 left off. P2 then goes on a 400m Run.

(Score is Rounds + Reps)

KG SB: (15/10)|(10/5)

Post-Workout Strength

Metcon (No Measure)

2-3 SETS

10/10 Banded High to Low Wood Chops

-Rest :30-

20 Banded Alt. Deadbugs

-Rest :30-

Max Banded Hammer Curls

-Rest as Needed b/t Sets-

(No Measure)