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Nefarious Fitness and Performance – SPORTS TRAINING

Warm Up (10 min) (No Measure)

3:00 Bike
1:00 EZ Pace
1:00 Mod Pace
1:00 Hard Pace

then

3 Rounds For Quality

10 KB Sumo Squats
7/7 KB Lunges
10 Segmented Sumo DL High Pull

Barbell Complex (15min) (No Measure)

15:00 to build to a challenging weight

1 Deadlift
+
2 Hang Power Cleans
+
3 Should to Overhead

“Double DT” (18 min) (No Measure)

10 Rounds

12 Deadlifts
9 Hang Power Cleans
6 Shoulder to Overhead

In pairs you will be working round for round for a total of 10 rounds.
Partner 1 = completes one round
Partner 2 = Rests
When Partner 1 has completed their full round then they can swap with Partner 2 who then must complete one round…

A total of 10 must be completed
(5 rounds each)

Cool Down

Warm Up

Partner Workout

Strength

Cool Down (5 min)

1:00 seated straddle
1:00 pigeon
1:00 pigeon
1:00 childs pose
1:00 relax deep breathing