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Nefarious Fitness and Performance – NFX

Whakamahana – Warm up

Warm-up (No Measure)

EMOM x 9 MINUTES (:45 max each)

MIN 1 – :45 Bike (Increase Pace each Round)

MIN 2 – 5/5 Split Squat + Tuck Ups in Remaining Time*

MIN 3 – 10 Banded Pull Aparts + Scap Pull-Ups in Remaining Time

*Round 2 perform 8 Forward Lunges, Round 3 perform 8 Reverse Lunges.

Hei Mahi – Workout

Metcon (Time)

IN TEAMS OF 2…

FOR TIME

175/140 Cal Bike

150 TTB or Hanging Knee Raise

120 Synchro Lunges

*Partition work as Needed. P1 works while P2 Rests except on the Synchro Lunges. Split all other work as needed.

(Score is Time)

Whakaotioti – Finisher

Metcon (No Measure)

6 ROUNDS (:20 ON/ :10 OFF)*

MOVT 1 – Single DB Hammer Curls

MOVT 2 – Single DB Front Raise

*1 SET = MOVT 1 + MOVT 2.

(No Measure)