Primus Fitness – Spartan Lite
Warm-up
200m Run
100m FC
100m OH Plate Carry
100 Jump rope
10 Step Ups/Leg
1 Rope Climb
Squat Thearpy
Weightlifting
Squats
Starting Strength Method of Linear Progression.
You will start with a weight around 50% of your 1RM and Squat 5 x 5
Every week you will add 5 pounds.
eg. 135->140->145 etc.
5 x 5 @ 50% 1RM
WOD
5 RFT
50 Jump Rope
5 Devil Press
10 Pull Up/Ring Row
15 Leg Lifts