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Nefarious Fitness and Performance – NF METCON

Warm-up

Warm-up (No Measure)

1 ROUND

:30 Row (Legs Only)

10 DBL DB Sumo Deadlifts

8 DBL DB Bent Over Rows

6 Alt. Groiners

INTO…

1 ROUND

:30 Row (Arms Only)

10 DBL DB Farmer Deadlifts

8 DBL DB Push Press

6 Cat Cows

INTO…

1 ROUND

:30 Row (Full Body)

10 DBL DB Romanian Deadlifts

8 DBL DB Floor Press

6 Alt. Scorpion Stretch

Strength

Deadlift (3×6 TNG Library)

3 SETS

6 TNG Library Deadlifts*

*Keep all Sets Moderate.

-Rest as Needed b/t Sets-

(Score is Weight)

Workout

Metcon (Distance)

EMOM x 20 MINUTES

MIN 1 & 2 – Max Distance Row

MIN 3 – 10 Deadlifts (Athlete Choice)

MIN 4 – 15 DB Floor Press (Athlete Choice)

(Score is Total Meters)