November 2023

Primus Fitness – PrimusFit Warm-up Weightlifting Sumo Deadlift 4 x 8 @ 75% WOD WOD’s Done AMRAP 15 10 Cal Bike 9 Hollow Rock 6 Goblet Squat 3 Wall Walk 30 Sec Plank

Primus Fitness – PrimusFit Warm-up Weightlifting Sumo Deadlift 4 x 8 @ 75% WOD WOD’s Done

Primus Fitness – Spartan Lite Warm-up Weightlifting Sumo Deadlift 4 x 8 @ 75% WOD

Primus Fitness – Spartan Lite Warm-up Weightlifting Sumo Deadlift 4 x 8 @ 75% WOD WOD’s Done AMRAP 15 10 Cal Bike 9 Hollow Rock 6 Goblet Squat 3 Wall Walk 30 Sec Plank

Primus Fitness – PrimusFit Warm-up WOD

Primus Fitness – PrimusFit Warm-up WOD Bring A Jacket? For time 2 Rounds: 400m Run 10 Pull Ups 15 Wall Ball (20/14) 20 Sit Ups 200m Sled (2/1) then 3 Rounds 100m FC (53/35) 20 Push Ups 20 AKBS (53/35) (72/53) 20 Leg Lifts then 1 Min AMRAP Burpees

Primus Fitness – PrimusFit Weightlifting Bench Press 4 x 8 @ 75% WOD 3 Rounds for Time 500m Row 10 Box Jump 10 Renegade Man Maker 10 T2B 10 Pike Push Up

Primus Fitness – Spartan Lite Warm-up Weightlifting Bench Press 4 x 8 @ 75% WOD AMRAP 22 Teams of 2 Together – 400m Run P1 – 100m FC + 30 Sec Wall Sit P2 – 15 Wall Ball + 15 Slam Ball + Max Sit Up Switch Together – 100 Jump Rope P1 – 100m

Primus Fitness – PrimusFit Weightlifting Bench Press 4 x 8 @ 75% WOD 3 Rounds for Time 500m Row 10 Box Jump 10 Man Maker 10 T2B 10 Pike Push Up

Primus Fitness – Spartan Lite Warm-up Weightlifting Bench Press 4 x 8 @ 75% WOD