4122SL

Primus Fitness – Spartan Lite

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Warm-up

200m Run

15 Air Squats

10 Lunges/Leg

15 Push Ups

10 Pull Ups

15 AKBS

5 Inch Worms

10 Good Mornings (Empty Bar)

Weightlifting

Deadlift 4 x 8 @ 70%

Superset Curls 4 x 10

WOD

3 rounds for time:

– 30 American KBS 53/35

– 20 Russian Twist (20/15)

– 80 Jump Rope

– 3 wall walks (10 Z-Press)

Cash Out

3 rounds for quality:

– 6 to 8 Strict Pull-ups ( Banded if needed)

– 10 3 second hollow rock holds

– 10 3 second Superman holds

– 8 Overhead Squats (65/45)