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Nefarious Fitness and Performance – NF METCON

Warm-up

Warm-up (No Measure)

EMOM x 6 MINUTES (:40 ON/ :20 OFF)

MIN 1 – 100M Run

MIN 2 – Standing Hamstring Kicks

MIN 3 – Inchworm Push-Ups

MIN 4 – 100m Run

MIN 5 – Lunge + Lunge + Air Squat

MIN 6 – Scap Pull-Ups

Extended Warm-up

Metcon (No Measure)

3 SETS

8-12 Banded Strict Pull-Ups*

10-15 Banded Good Mornings

-Rest 1:30 b/t Sets-

*Try to add a few quality reps and/or use a different band than last week.

(No Measure)

Workout

Metcon (1 Rounds for time)

4 SETS

ON A 3:30 RUNNING CLOCK …

200m Run

10 Deadlifts (185/135)|(135/95)

15 Pull-Ups

-Rest Remainder of Time-

(Score is Slowest Set)

KG BB: (85/60)|(60/42.5)