Primus Fitness – Spartan Lite
Warm-up
200m Run
100m FC
100m OH Plate Carry
100 Jump rope
10 Step Ups/Leg
1 Rope Climb
Arm & Shoulder Rotations
Weightlifting
Press
Starting Strength Method of Linear Progression.
You will start with a weight around 50% of your 1RM and Press 5 x 5
Every week you will add 5 pounds.
eg. 135->140->145 etc.
5 x 5 @ 50% 1RM
WOD
Teams of 2
Split Reps
AMRAP 20
200m Run
6 Tire Filps
24 Step Ups
30 Hammer Strikes
40 Push Ups
50 Russian Twist
100m Sled Push (3/2) Each