41322SL

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 Worm

Arm/Shoulder Rotations

Weightlifting

Press 4 x 6 @ 80%

Superset Rear Deltoid Fly 4 x 8

WOD

4 Rounds for Time

Max Effort All Movements

45 Sec Shuttle Run (15m)

15 Sec Rest

45 Sec Rope Climbs

15 Sec Rest

45 Sec Wall Balls

15 Sec Rest

45 Sec Hand Release Push Up

15 Sec Rest