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Nefarious Fitness and Performance – NF METCON

Warm-up

Warm-up (No Measure)

AMRAP x 4 MINUTES

:20 Row (Legs ONLY)

:20 Row (Arms ONLY)

8 Med Ball Push Press

6 Bootstrap Squats

4 Alt. Groiners

INTO…

AMRAP x 4 MINUTES

:40 Full Body Row

8 Med Ball Thrusters

8 Alt. Lunges

8 Tuck-Ups

Workout

Metcon (Calories)

5 SETS

ON A 4:00 RUNNING CLOCK…

40 Alt. Lunges

20 Toes to Bar

20 Wall Balls (20/14)|(14/10)

Max Cal Row in Remaining Time…

-No Additional Rest b/t Sets-

(Score is Total Cals)

KG WB: (9/6)|(6/5)

Partner Workout Option

Metcon (Calories)

IN TEAMS OF 2…

AMRAP x 20 MINUTES*

24 Alt. Lunges

12 Toes to Bar

12 Wall Balls (20/14)|(14/10)

*P1 completes a full round while P2 completes Max Cals on the Rower. After P1 finishes the round, partners switch roles.

(Score is Total Cals)

KG WB: (9/6)|(6/5)

Optional Finisher

Metcon (No Measure)

2 SETS

15 DB Wide Curls

:30/:30 Side Plank Hold

-Rest 1:30-

2 SETS

15 DB Hammer Curls

1:00 Plank Hold

(No Measure)