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)