Primus Fitness – Spartan Lite
Warm-up
200m Run
100m FC
100m OH Plate Carry
100 Jump rope
10 Step Ups/Leg
1 Rope Climb
10 Good Mornings
Weightlifting
Deadlifts
Starting Strength Method of Linear Progression.
You will start with a weight around 50% of your 1RM and Deadlift 5 x 5
Every week you will add 5 pounds.
eg. 135->140->145 etc.
5 x 5 @ 50% 1RM
WOD
Every 4 Minutes for 4 Rounds
100 meter farmers carry (53/35)
20 Alt Dumbell reverse lunges (25+/15+)
10 Wallballs (20/14)