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Primus Fitness – Spartan Lite

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Warm-up

100m Run

100m FC (53/35)

100m OH Plate Carry (25/15)

100 Jump Rope

10 Step Up

1 Rope Climb or 3 Rope Pulls

10 KB Deadlift

Weightlifting

Chest Fly 4 x 8

Superset Rear Deltoid Fly 4 x 8

WOD

5 Rounds for Time

200m Run

12 Wall Balls

6 Sit Ups

3 Rope Pulls (or 1 Rope Climb)

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