October 2022

Primus Fitness – Spartan Lite Warm Up See Board Weightlifting Deadlift 3 x 8 @ 55% Press 2 x 8 @ 55% WOD 4 RFT 200 Meter Run 
25 Sit-ups
 15 RKBS (70/53)

Primus Fitness – PrimusFit Weightlifting Deadlift 5 x5 @ 50% Jerk 3 x 3 @ 50% Conditioning 4 RFT 200 Meter Run 
25 Sit-ups
 15 Deadlifts (225/155) 185/125

Primus Fitness – PrimusFit Conditioning CARDIO BLAST 400m run 20 akbs 53/35 & 20 ball slams 20/15 400 run 30 akbs & 30 ball slams 400 run 40 akbs & 40 ball slams 400 run 30 akbs & 30 ball slams 400 run 20 akbs &  20 ball slams 400 run *40 min cap Cash Out

Primus Fitness – Spartan Lite Warm Up See board Weightlifting Squat 3 x 8 @ 55% Deadlift 2 x 8 @ 55% WOD ‘s Hot Again Teams of 2 20 Minute AMRAP P1 – 250m Row P2 – 10 Box Jump + 10 Push Up + Max Leg Lifts Switch P1 – 200m run P2

Primus Fitness – PrimusFit Conditioning For Time: 
150 Wall Balls (20/14) Every 2 Minutes:
18/15 Calorie Row  *20 Minute Cap Cash out: Bro Sesh-Coaches choice

Primus Fitness – PrimusFit Conditioning Teams of 2 9 min AMRAP P1: 20/18 cal row P2: Max P cleans 135/95 Rest 2 min 9 min AMRAP P1: Murphy loop run P2: Max P snatches 95/65 Rest 2 min 9 min AMRAP P1: 100m sled push 2/1 P2: max T2B or V ups

Primus Fitness – Spartan Lite Warm Up See Board Weightlifting Squats 3 x 8 @ 55% Press 3 x 8 @ 55% WOD We’re Back 21 -15 – 9 Ball Slam S2OH (75/55) Weighted Lunge (Barbell or Dumbbell) Run 400m after each split.

Primus Fitness – PrimusFit Weightlifting Deload Week Squats 5 x 5 @ 50% Cleans 3 x 3 @ 50% WOD 8 RFT 3 C+J (155/105) 200m Run 1 Round Cindy (5/10/15 PullUp/PushUp/Squat) Rx- 135/95